Workout Description

Why This Workout Is Extremely Hard

Four miles of running bookend 40 squat cleans at 135/95 lb, 40 box jumps, and 20 overhead walking lunges. Total duration commonly extends beyond 45–60 minutes. It blends high aerobic demand with moderate barbell loading and overhead stability under fatigue. Managing pacing, mechanics, and transitions for this volume elevates the complexity to an Extremely Hard effort.

Benchmark Times for Hidalgo

• Elite: <38:00
• Advanced: 41:00-45:00
• Intermediate: 50:00-55:00
• Beginner: >90:00

Training Focus

This workout develops the following fitness attributes:

• Endurance (9/10): Two 2-mile runs plus extended time at a sustainable heart rate dominate. Success hinges on aerobic pacing, breathing control, and maintaining form under steady, prolonged effort.
• Stamina (7/10): Repeated submax efforts accumulate across 40 cleans, 40 box jumps, and 20 overhead lunges. Holding mechanics and cadence with minimal rest is key to prevent late-workout drop-offs.
• Power (5/10): Cleans and box jumps are inherently explosive, but power is expressed repeatedly at submax intensities. Athletes must balance speed and mechanics to avoid blowups.
• Strength (5/10): While not maximal, 135/95 lb cleans and a stable overhead lunge demand baseline strength, midline control, and posterior-chain resilience, especially after significant running volume.
• Flexibility (4/10): Overhead lunges require shoulder flexion, thoracic extension, and hip mobility to keep the plate stacked, ribs down, and knees tracking, preserving positions under fatigue.
• Speed (3/10): Overall pace is controlled. Speed appears in efficient transitions, deliberate singles on cleans, and consistent step-down box jumps rather than all-out sprinting.

Scaling Options

Scale to: 2x 1-mile runs • Squat Cleans 95/65 lb (or 75/55) • Overhead Walking Lunges with 25/15 lb plate or front rack; 20-in box

Scaling Explanation

These options maintain the long aerobic feel and movement patterns while reducing volume and load so athletes can move well and preserve the intended stimulus.

Intended Stimulus

This should feel like a sustained aerobic grind. Run the first 2 miles at a controlled, repeatable effort, then move methodically through the chipper: quick singles on cleans, steady box jumps, and unbroken or near-unbroken overhead lunges. Finish the last 2 miles with composure, holding posture and cadence without redlining.

Coach Insight

Open at 80–85% of your 5K pace. On cleans, hit crisp singles with 5–10 seconds between reps; breathe, step to the bar, go. Most important: Own the overhead lunge position—locked elbows, ribs down, vertical torso. Good positions save energy. Avoid sprint starts, rebounding box jumps, and unplanned long breaks. Step down, keep transitions intentional, and negative split the runs.

Benchmark Notes

Times include both 2-minute rests. Beginners may take 70–90 minutes due to conservative run pacing and singles with longer breaks on cleans. Intermediates aim near 55 minutes by steady runs and efficient singles. Advanced athletes go sub-45 with strong 2-mile splits and crisp transitions.

Modality Profile

Running is the dominant time sink, making this heavily monostructural. Weightlifting follows from squat cleans and loaded overhead lunges. Box jumps contribute a smaller, bodyweight gymnastics share. Percentages approximate time spent by mid-level athletes rather than simple repetition counts.

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