Workout Description

Why This Workout Is Very Hard

This is a long, 25-minute grinder with an EMOM interruption. Loads are moderate-to-heavy for repeated sets (especially hack squats) and tax posterior chain and grip. The constant burpee breaks drive pacing disruption and elevate breathing. Low skill, but the duration, density of loaded reps, and sustained midline/bracing demands push it into Very Hard territory.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): Repeated moderate sets on the barbell across a long duration challenge muscular endurance in the posterior chain, grip, and midline.
• Endurance (6/10): A 25-minute working window with minute-by-minute burpee spikes creates sustained aerobic demand and forces breathing control while moving under load.
• Strength (6/10): Deadlifts and hack squats at 185/155 are strength-biased for sets of 7, especially as fatigue accumulates.
• Power (4/10): Hip drive in swings and crisp barbell pulls benefit from power, but the pace is primarily sustainable rather than explosive.
• Speed (4/10): Brief speed bursts occur to clear the minute burpee and to finish short sets, but overall cadence is steady, not sprinting.
• Flexibility (3/10): Requires functional range for overhead swings and hip flexion on sit-ups; no extreme mobility standards are present.

Scaling Options

Scale to: Deadlift/Hack Squat 135/95 lb, KB 35/26 lb, Plate 25/15 lb • Reduce to 20-minute AMRAP with same structure • Keep 25 min but do 1 burpee every 2 minutes

Scaling Explanation

These options keep the stimulus of sustained loaded pulling with brief aerobic interruptions while adjusting load and/or frequency so athletes can maintain safe mechanics and consistent pacing.

Intended Stimulus

A steady, grinding pace with small, controlled sets on the barbell and minimal downtime for the minute burpee. You should feel consistent posterior chain and grip fatigue with a manageable heart rate. The best scores keep transitions tight, reps unbroken when safe, and the burpee done immediately each minute to avoid unnecessary interruptions.

Coach Insight

Pace for the long haul: aim for unbroken swings and sit-ups, and deliberate, crisp sets of 7 on deadlifts and hack squats. Start conservative. Do the burpee right at the beep, then get back on the bar. That one habit preserves rhythm. Avoid redlining early, sloppy hack squat setup, and death-gripping the bell—use hook grip or mixed grip and shake out hands between movements.

Benchmark Notes

Score is total reps in 25 minutes (all movement reps plus one burpee each minute). Levels correspond to roughly 4–16 rounds completed. Aim for smooth, mostly unbroken sets on swings and sit-ups, with deliberate pacing on barbell reps to protect grip and low back while keeping the burpee interruption short.

Modality Profile

Most work is external-load weightlifting: deadlifts, kettlebell swings, and barbell hack squats. Gymnastics elements are the plate sit-ups and the 1 burpee every minute. There is no monostructural cardio. Time spent falls roughly 70% weightlifting and 30% gymnastics over the full 25 minutes.

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