Workout Description

Why This Workout Is Hard

Grettel is a fast couplet with 30 heavy barbell reps and 30 burpees compressed into 10 short rounds. Movement complexity is advanced (clean and jerk, burpee), and the intended 5–9 minute window demands high power and fast transitions. Density is moderate due to mixed loading, but intensity stays high throughout, placing it squarely in the Hard category.

Benchmark Times for Grettel

• Elite: <4:30
• Advanced: 5:30-6:00
• Intermediate: 6:30-7:00
• Beginner: >10:00

Training Focus

This workout develops the following fitness attributes:

• Speed (8/10): Short sets and quick transitions reward aggressive cycling. Immediate drop-and-go burpees and fast barbell singles keep the pace high with minimal downtime.
• Power (7/10): Explosive hip extension on the clean and the drive on the jerk are crucial. Fast, springy burpee turnovers require repeated power under fatigue.
• Stamina (6/10): Ten short rounds tax shoulder, triceps, and posterior chain stamina while forcing core stability. Sustained, repeatable efforts on burpees and quick barbell reps are key.
• Strength (5/10): 135/95 lb requires respectable strength to move crisply, but it’s submaximal. Strength limits cycle speed more than completion for most intermediate athletes.
• Endurance (4/10): A 5–9 minute burner. Engine matters for breathing control and repeat effort across 10 rounds, but it isn’t long enough to be purely aerobic or monostructural cardio.
• Flexibility (2/10): Standard front rack, overhead, and hip hinge positions are required. No extreme mobility demands, but poor shoulder or ankle mobility can slow transitions and bar path.

Scaling Options

Scale to: 10 rounds of 3 Clean and Jerk at 115/75 lb • 10 rounds of 3 Clean and Jerk at 95/65 lb + burpees stepping over the bar • 7 rounds for time at RX loads

Scaling Explanation

Each option maintains a fast, repeatable cycle time and similar breathing demand by reducing load, burpee difficulty, or total volume while preserving the couplet’s sprint-stamina feel.

Intended Stimulus

Fast and intense. Aim for consistent 30–45 second rounds early with a slight negative split. Use quick singles or short touch-and-go on the barbell without resting between reps. Burpees should be smooth and unbroken—drop, pop, and hop over the bar. Minimal transition time and controlled breathing keep the engine redlining but sustainable.

Coach Insight

Pace the first 3 rounds just under redline, then settle into a repeatable cadence until a final push in the last 2 rounds. One tip: commit to immediate barbell grabs—no wandering. Drop, step in, hands on, go. Avoid early sprints that blow up your breathing, sloppy receives on the clean, and standing tall too long between burpees.

Benchmark Notes

Use these finish times to choose loading and pace. L1 (10:00) means you barely make a 10-minute cap; L5 (~7:00) is solid, consistent output; L9 (4:30–5:00 or faster) is elite sprint capacity. Pick a bar you can cycle as quick singles or small TnG sets and keep burpees steady.

Modality Profile

This couplet blends gymnastics (burpees) and weightlifting (clean and jerk). Most time is spent on bodyweight burpees and jumping the bar, with the remainder on explosive barbell work. No monostructural element is present, and short rounds amplify the impact of transitions.

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