Workout Description
For time:
30 GHD Sit-Ups
15 Squat Cleans (155/105 lb)
24 GHD Sit-Ups
12 Squat Cleans (155/105 lb)
18 GHD Sit-Ups
9 Squat Cleans (155/105 lb)
12 GHD Sit-Ups
6 Squat Cleans (155/105 lb)
6 GHD Sit-Ups
3 Squat Cleans (155/105 lb)
Why This Workout Is Very Hard
High-volume midline work (90 GHD sit-ups) paired with 45 moderately heavy squat cleans demands strong core stamina and repeated heavy leg/hip drive. The descending ladder tempts speed while fatigue accumulates. Most athletes will default to singles on the barbell, and GHD density can spike heart rate and back/hip fatigue, pushing this into the Very Hard category.
Benchmark Times for Jorge
- Elite: <14:00
- Advanced: 17:00-19:00
- Intermediate: 22:00-24:00
- Beginner: >40:00
Training Focus
This workout develops the following fitness attributes:
- Stamina (7/10): High total volume (135 reps) with cumulative core and leg fatigue. Repeated midline flexion plus many heavy squat cleans challenges muscular endurance through the entire piece.
- Power (7/10): Each clean demands powerful hip extension from the floor into the squat, repeated under fatigue with an emphasis on explosive leg drive.
- Strength (6/10): The barbell load is moderately heavy for volume, pushing leg and pulling strength, especially as fatigue sets in and singles become the norm.
- Speed (5/10): Descending reps encourage faster cycle times, but heavy loads and GHD density limit all-out sprinting. Smart, quick singles and efficient transitions matter.
- Flexibility (4/10): Requires solid hip extension, front rack mobility, and lumbar control through large GHD ranges of motion and full-depth squat cleans.
- Endurance (4/10): No monostructural work, but sustained breathing is taxed by big midline sets and repeated barbell efforts. Expect a steady, aerobic grind with limited chances to fully recover between movements.
Scaling Options
Scale to: AbMat Sit-Ups or ½-volume GHD • Lighter barbell (135/95, 115/75, or challenging load) • Power cleans instead of squat cleans
Scaling Explanation
These options keep intensity high and preserve the core-to-leg stimulus by matching movement patterns while adjusting volume and load to finish near the intended time domain.
Intended Stimulus
A gritty, midline-heavy grind with controlled urgency. GHD sets should be steady but unbroken or in big chunks, keeping breathing under control. Barbell should be challenging yet doable as quick singles throughout. Transitions stay tight, but movement quality and bracing remain high to protect the spine and maintain power on each clean.
Coach Insight
Pace the early GHD sets—smooth, not frantic. Take the cleans as purposeful singles with immediate re-grip to prevent long rests.
The one thing: Hold yourself to fast but sustainable transitions. Chalk, then go—no lingering.
Avoid overextending on the GHD and catching soft in the squat clean. Quality reps now save your back and keep your barbell strong later.
Benchmark Notes
Slower times reflect pacing with more rest and conservative singles on the cleans. Faster times come from crisp transitions, aggressive GHD cadence, and efficient singles or small touch-and-go sets on the barbell. If you’re over the time cap, scale load or GHD exposure to preserve the intended stimulus.
Modality Profile
Two movements split between gymnastics (GHD sit-ups) and weightlifting (squat cleans) with no monostructural element. Time spent typically leans slightly toward the barbell due to setup, bracing, and singles, while GHD sets provide sustained midline work and pacing influence.
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