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.

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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