Workout Description

Why This Workout Is Hard

Moderate barbell loading paired with high total volume (100 barbell reps and 100 pull-ups) taxes grip, midline, and breathing. Built-in rest allows high efforts each round, but unbroken barbell sets and efficient pull-ups are required to keep pace. Movement complexity is moderate; duration typically lands in the 18–28 minute range for capable athletes.

Benchmark Times for Hammer

• Elite: <15:00
• Advanced: 17:00-19:00
• Intermediate: 21:00-23:00
• Beginner: >36:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (7/10): Total of 200 reps with sustained barbell and pulling volume demands muscular endurance in legs, shoulders, and grip. Success hinges on repeatable sets across all five rounds without major decline.
• Power (6/10): Power cleans and jerks reward crisp, explosive mechanics. Short, intense barbell sets each round benefit from aggressive hip drive while keeping technique under control for repeatability.
• Endurance (5/10): Pacing across five rounds with built-in rest drives steady aerobic demand. Heart rate stays high but manageable, requiring repeatable efforts rather than a single sprint or extended, pure cardio grind.
• Speed (5/10): Athletes can move fast on small barbell sets and efficient pull-ups, but built-in rest and grip management encourage controlled cycling over all-out sprinting.
• Strength (5/10): 135/95 lb is moderate, but repeated cleans, front squats, and jerks challenge strength under fatigue. Athletes must handle cycling and front rack stability more than single-rep max efforts.
• Flexibility (2/10): Front rack and overhead positions require baseline mobility in wrists, shoulders, hips, and ankles. Demands are standard and not extreme, but poor mobility will slow cycling and add fatigue.

Movements

• Front Squat
• Power Clean
• Jerk
• Pull-Up

Scaling Options

Scale to: 95/65 lb with 12 Pull-Ups • 115/75 lb with 10 Jumping Pull-Ups • 95/65 lb with 15 Ring Rows

Scaling Explanation

These options adjust load and pulling difficulty to maintain unbroken or near-unbroken barbell sets and fast, sustainable pulling volume, preserving the interval feel and grip challenge.

Intended Stimulus

Each round should feel like a hard interval: aggressive but controlled barbell cycling, then fast, efficient pull-ups. Grip and front rack fatigue accumulate, so manage breathing and minimize chalk breaks. Aim for consistent round times, using the 90-second rest to recover just enough to repeat the effort.

Coach Insight

Pace the first two rounds slightly conservative, then hold. Keep the barbell in minimal sets: quick singles on cleans, then straight into front squats and jerks. The one tip: Treat the barbell as a complex—clean, then squat, then jerk without dropping if possible. Common mistakes: Over-gripping early, breaking pull-ups too late, sloppy front rack causing extra cleans. Breathe and reset between phases.

Benchmark Notes

Times assume quick singles or small sets on the barbell and efficient pull-ups. Newer athletes may need 30+ minutes, while advanced athletes can push near 15 minutes. Use these tiers to pick a scale that finishes within the target window without excessive resting.

Modality Profile

Half the work is bodyweight pulling (pull-ups) and half is barbell weightlifting (clean, front squat, jerk). There’s no monostructural component. The time demand is balanced across both, with transitions mainly between the barbell and the rig.

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