Workout Description

Why This Workout Is Hard

This workout combines moderate loads (43/30kg cleans and press, 22.5/16kg DB snatches) with high volume (250 reps of barbell/DB work) in a continuous for-time format. The 'synchronized' movements add coordination demands. While individual elements are manageable, the cumulative fatigue from 50 reps each of cleans, press, and snatches—sandwiched between runs—creates significant grip, shoulder, and leg fatigue. Most average athletes will need 20-25 minutes, with the second run being notably slower. This requires scaling for many.

Benchmark Times for For Time

• Elite: <11:45
• Advanced: 13:30-15:45
• Intermediate: 18:45-22:45
• Beginner: >54:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): 250 total repetitions across six movement patterns demand significant muscular endurance. Synchronized movements and moderate loads require sustained output without full recovery between exercises.
• Endurance (7/10): Two 500m runs bookend the workout, creating sustained cardiovascular demand. The continuous nature of 250 total reps with minimal rest maintains elevated heart rate throughout.
• Flexibility (6/10): Hang power cleans, snatches, and push press demand shoulder mobility and thoracic extension. Air squats and sit-ups require hip and spinal mobility under fatigue.
• Power (6/10): Hang power cleans and snatches are inherently explosive movements. However, fatigue accumulation and moderate loads reduce peak power output as the workout progresses.
• Speed (6/10): For-time format demands consistent pacing and quick transitions between movement stations. Synchronized reps add complexity but don't require sprint-level cycling speeds.
• Strength (5/10): Moderate loads (43/30kg cleans and press, 22.5/16kg snatches) require force production but aren't maximal efforts. Bodyweight movements (air squats, sit-ups) provide minimal strength stimulus.

Movements

• Push Press
• Air Squat
• Sit-Up
• Run
• Dumbbell Snatch
• Hang Power Clean

Benchmark Notes

Primary limiters are the barbell cycling under fatigue (50 hang power cleans + 50 push press at 43 kg) and the synchronized movements requiring partner coordination. L5 (~25 min) breaks the barbell work into sets of 10-15, manages synchronized movements steadily, and runs both 500m at moderate pace.

Modality Profile

Run (1 Monostructural), Air Squat (1 Gymnastics), Hang Power Clean (1 Weightlifting), Sit-Up (1 Gymnastics), Push Press (1 Weightlifting), Dumbbell Snatch (1 Weightlifting). Total: 6 movements. G: 2/6 = 33%, M: 1/6 = 17%, W: 3/6 = 50%