Workout Description

Why This Workout Is Extremely Hard

Massive volume across 9 total rounds with 270 barbell reps, 2400 m of running, and 180 plyometric/odd-object reps. Moderate barbell load but extensive cycling and cumulative fatigue push duration toward 45–60 minutes. Overhead squats add mobility/positioning demand. Managing pacing, grip, and breathing over three distinct segments makes this a high-end endurance-stamina grinder.

Benchmark Times for Jonno

• Elite: <42:00
• Advanced: 44:00-46:00
• Intermediate: 48:00-50:00
• Beginner: >70:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): High-rep barbell cycling across multiple patterns (cleans, squats, presses) plus slams and box jumps taxes local muscular endurance, especially legs and shoulders.
• Endurance (7/10): Long duration with three sustained segments and 2400 m of running drives aerobic demand; steady breathing and heart-rate control are essential to avoid redlining early.
• Power (6/10): Cleans, SDHP, ball slams, and box jumps demand repeated explosive efforts; athletes must produce pop without excessive rest.
• Flexibility (5/10): Overhead squats require solid shoulder, thoracic, and hip mobility to hit depth with control, especially when fatigued from prior segments.
• Speed (4/10): Quick cycling helps, but overall length favors controlled pace over sprinting; speed shows in transitions and small, fast sets.
• Strength (4/10): Loads are light-to-moderate; the limiter isn’t max strength but sustaining submaximal force production repeatedly under fatigue.

Scaling Options

Scale to: 30/20 kg bar + 20/14 lb slams + 20/16 in box • Reduce runs to 600 m and barbell reps to 4-8-12 • Substitute Overhead Squat with Front Squat and SDHP with Russian Kettlebell Swings (24/16 kg)

Scaling Explanation

These options preserve the workout’s long, mixed-modal stimulus while adjusting load, skill, and volume to maintain continuous movement and safe positions.

Intended Stimulus

A long, grindy effort. Maintain a sustainable pace that keeps you moving without major blow-ups. Barbell sets should be mostly unbroken or in one quick break, with short transitions. Runs are steady aerobic work, not sprints. Expect legs and shoulders to accumulate fatigue; manage breathing and technique to keep positions crisp, especially in overhead squats and cleans.

Coach Insight

Pace each part like a 15–20 minute AMRAP: smooth, minimal chalk breaks, and purposeful transitions. Run at a conversational pace you can repeat. Big tip: Plan your barbell breaks. Quick 5–10 second rests beat long, sloppy recovery. Avoid going unbroken at all costs early, letting overhead squats or squat cleans fall apart later. Quality positions save time.

Benchmark Notes

Times represent full-workout finishes from beginner to elite. If you’re over 60 minutes, reduce load, reps, or run distance. Mid-level athletes aim near 50 minutes. Elites maintain large unbroken sets with steady transitions to finish near 42 minutes.

Modality Profile

Weightlifting dominates with extensive barbell work and ball slams across all three parts. Monostructural elements are confined to the 2400 m of running. Gymnastics is limited to box jumps, which add plyometric demand and time but represent a smaller share than the barbell volume.

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