Workout Description

Why This Workout Is Extremely Hard

Heavy relative loading (bodyweight back squats and bench presses) across high total volume (60 reps each) paired with 60 strict pull-ups creates a severe muscular stamina and strength-endurance test. Most athletes will need frequent breaks, careful spotting, and long recovery. Expect long time domains and significant grip/pressing fatigue—well beyond classic benchmark difficulty for the average gym-goer.

Benchmark Times for Justin

• Elite: <19:00
• Advanced: 23:00-27:00
• Intermediate: 31:00-35:00
• Beginner: >60:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): High-rep, heavy relative load across squats, bench, and strict pull-ups demands sustained muscular output and repeat efforts under fatigue with minimal degradation of movement quality.
• Strength (8/10): Bodyweight loading on two barbell lifts and strict pulling requires substantial absolute and relative strength, especially pressing strength, though it’s submaximal rather than single-rep maximal.
• Speed (4/10): Some benefit to efficient transitions and small sets with quick rest, but true speed is limited by heavy loads and strict gymnastics, which slow cycling rates.
• Endurance (4/10): No monostructural work, but heart rate stays elevated from dense sets and short rests. Breathing matters, yet pacing is dictated more by local muscle fatigue than cardiovascular limitations.
• Power (3/10): Movements are controlled and grindy rather than explosive. Emphasis is on quality reps under fatigue, not high-velocity efforts like Olympic lifts or plyometrics.
• Flexibility (2/10): Standard ranges of motion: full-depth squats, full lockout on press and pull-ups. Basic mobility required in shoulders, hips, and thoracic spine, but no extreme positions.

Movements

• Back Squat
• Bench Press
• Strict Pull-Up

Scaling Options

Scale to: 70/50% bodyweight on back squat and bench • Reduce reps to 21-15-9 • Strict pull-ups to banded strict or ring rows (maintain strict tempo)

Scaling Explanation

These options reduce absolute load and total volume while preserving the strict pulling and heavy pressing stimulus so athletes can keep moving safely and hit the intended grind.

Intended Stimulus

A grindy, strength-endurance effort. The barbell should feel heavy from the start and force small, sustainable sets. Strict pull-ups should be challenging but consistent. The best results come from early discipline—avoid failure, manage rest, and keep technique tight. Expect deep local fatigue in legs, chest, triceps, lats, and grip.

Coach Insight

Pace with intent: plan small sets from rep one (e.g., 5s on squats/bench, 3s or 2s on strict pull-ups) with short, honest rest. The one tip: never go to failure on bench or pull-ups; keep 1–2 reps in reserve. Common mistakes: no spotter on bench, oversized opening sets, sloppy squat depth, and losing strict pull-up standards.

Benchmark Notes

Times range from 60 to 19 minutes, reflecting wide capacity differences in bodyweight barbell strength and strict pulling stamina. If you’re around 35 minutes, you’re intermediate. Under 25 minutes is advanced. Cap attempts at 45 minutes. Scale load/reps to keep moving and preserve strict standards.

Modality Profile

Two of the three movements use external load (back squat and bench press), driving the weightlifting focus. Strict pull-ups represent the gymnastics component. There is no monostructural element, so pacing and intensity come from set management rather than cyclical cardio.

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