Workout Description

Why This Workout Is Hard

Two high-output movements in a descending 21-15-9 sprint make this a gritty but approachable benchmark. Work density is moderate due to heavy-ish cycling at 60/45 kg and slower burpee pull-ups, while overall movement complexity is advanced. Typical finish for capable athletes is 9–12 minutes. The descending rep scheme slightly tempers difficulty but still demands sharp pacing and barbell proficiency.

Benchmark Times for G.I. Gran

• Elite: <7:00
• Advanced: 8:00-9:00
• Intermediate: 10:30-12:00
• Beginner: >20:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (7/10): Total of 90 reps with compounded fatigue in shoulders and grip demands sustained output and short rests to keep pace.
• Power (7/10): Explosive triple extension and fast receiving positions on the clean and jerk drive a power emphasis throughout.
• Speed (6/10): Quick singles or short touch-and-go sets and snappy burpee transitions reward higher cycling speed and efficient movement.
• Endurance (5/10): Short, hard effort with continuous movement; breathing stays elevated but the time domain isn’t long enough to be pure cardio.
• Strength (5/10): 60/45 kg clean and jerks require solid baseline strength, but max strength isn’t the limiter for most athletes.
• Flexibility (2/10): Basic overhead and front rack positions plus a stable kip; no extreme ranges of motion required.

Movements

• Burpee Pull-Up
• Clean and Jerk

Scaling Options

Scale to: 43/30 kg Clean and Jerk + Burpee Pull-Up • 60/45 kg Clean and Jerk + Burpee to Jumping Pull-Up • 43/30 kg Clean and Jerk + Burpee to Target (no pull-up)

Scaling Explanation

These options preserve the couplet’s push–pull stimulus by adjusting barbell load and pull-up difficulty so athletes can keep moving and finish in the intended time domain.

Intended Stimulus

Fast, gritty couplet. Aim for quick singles or small barbell sets with minimal rest, then smooth, relentless burpee pull-ups. You should feel comfortably uncomfortable—breathing hard but always moving. Finish in 9–12 minutes if Rx is appropriate. The barbell should be challenging yet consistently cycled without long breaks.

Coach Insight

Open at 80–85% effort, settle into quick singles on the bar, and keep burpees unbroken with steady cadence. Accelerate on the 9s. The one tip: Commit to disciplined, fast transitions—drop, step, and go. Avoid grip blow-up and sloppy reps. Don’t redline on the 21s; keep breathing and keep moving.

Benchmark Notes

These times span from beginner finishing within 20 minutes to elite athletes sub-7. They reflect how quickly you can cycle moderate-heavy clean and jerks while maintaining fast, efficient burpee pull-ups. Hitting L5 (around 12 minutes) requires steady singles or small barbell sets and quick, consistent burpee pull-up pacing.

Modality Profile

Half the reps are bodyweight gymnastics via the burpee pull-up, and half are barbell lifting with clean and jerks. The barbell often dictates pace and accounts for slightly more total time under tension, so weightlifting edges gymnastics. There’s no monostructural element.

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