Workout Description

Why This Workout Is Hard

Ascending ladder of heavy dumbbell clusters paired with repeat 100 m shuttles produces mounting fatigue and high local muscular endurance demands. Movement complexity averages moderate-to-high (cluster resembles clean + thruster), and typical finish time falls in the 12–20 minute range. The ascending structure amplifies difficulty, pushing it solidly into the Hard category without tipping into Very Hard for most Rx athletes.

Benchmark Times for Feeks

• Elite: <12:00
• Advanced: 13:00-14:00
• Intermediate: 15:00-16:30
• Beginner: >25:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): Seventy-two heavy cluster reps accumulate quickly, demanding sustained squatting and pressing output with strategic breaks to avoid muscular failure late in the ladder.
• Power (6/10): Each cluster needs a powerful leg and hip drive to stand and finish overhead. Power output must be repeated frequently as sets get longer in later rounds.
• Speed (6/10): Shuttle sprints and quick cluster cycling reward fast transitions. Over-pacing early can backfire, but deliberate speed in movement and setup pays off substantially.
• Strength (5/10): No max lifts, but 2x65/45 lb clusters require solid baseline strength, especially through the squat clean into the thruster, when fatigue and heart rate are high.
• Endurance (4/10): Total running is 800 m in short shuttles. Cardio matters but is not the primary limiter; most time is spent on loaded reps and transitions rather than extended aerobic efforts.
• Flexibility (4/10): Requires solid front-rack, thoracic, and overhead mobility for a deep squat and a strong, stable lockout under fatigue; not extreme, but restrictions will slow cycling.

Scaling Options

Scale to: 100 m shuttle + 2-4-6-8-10-12-14-16 with 2x50/35 lb • 100 m shuttle + 2-3-4-5-6-8-10-12 with 2x35/25 lb • 80 m shuttle + 2-4-6-8-10-12-14-16 single DB cluster (50/35 lb, alternate arms)

Scaling Explanation

Each option preserves the couplet, ascending structure, and squat-to-overhead pattern while adjusting load, volume, or running distance to maintain intensity and quality movement across all rounds.

Intended Stimulus

A grinding but controlled push. Each round begins with a crisp 100 m shuttle to lift heart rate, then focused sets of clusters that get longer and more taxing. Athletes should feel mounting leg and shoulder fatigue, breathing hard but staying composed. Aim for small, planned breaks in later rounds while keeping transitions snappy and posture strong.

Coach Insight

Pace the early rounds so the 10–16 rep sets don’t implode. Treat the shuttle as steady, not all-out, and attack the clusters with intent. Break before you blow up. The one tip: put the bells down early and briefly—high-quality small sets beat one big ugly set. Avoid sloppy front-rack and rushed lockouts. Don’t sprint shuttles you can’t repeat.

Benchmark Notes

These finish-time targets assume each round begins with a 100 m shuttle, followed by an ascending rep scheme of dumbbell clusters (2 to 16). Faster times reflect unbroken or minimal-break cluster sets and aggressive but sustainable shuttle paces. Slower times account for heavier rest, smaller sets, and conservative running speed.

Modality Profile

The workout splits between monostructural running and loaded clusters, with most time on the dumbbells. Expect roughly one-quarter of total time on 100 m shuttle efforts and three-quarters on squatting and pressing the dumbbells under fatigue.

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