Workout Description

Why This Workout Is Very Hard

High volume barbell couplet with a heavy back squat and moderate jerks across seven rounds (147 total barbell reps). The squat load is challenging for many, and repeated barbell cycling under fatigue compounds breathing and bracing demands. Technical precision in the jerk becomes difficult as fatigue accumulates. Most capable athletes finish in 15–25 minutes; elite are closer to 12–15.

Benchmark Times for Kutschbach

• Elite: <12:00
• Advanced: 15:00-18:00
• Intermediate: 20:00-22:00
• Beginner: >30:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): High-rep, moderate-to-heavy squats and jerks tax local muscular endurance of legs, hips, and shoulders. The volume forces repeatable submax sets with short rests across seven rounds.
• Strength (6/10): The 185/135 back squat is heavy for volume and demands bracing under fatigue. Jerks at 135/95 require solid overhead strength, particularly when performed under metabolic stress.
• Power (5/10): Jerks demand crisp dip-drive timing and explosive hip extension. Power fades if fatigue forces press-outs, so efficient mechanics and smart set breaks help preserve speed and quality.
• Speed (5/10): Quick but controlled barbell cycling and fast transitions are key. Athletes who keep bars nearby and limit setup time will hold steadier round splits without redlining.
• Endurance (4/10): No monostructural work, but sustained barbell efforts over 15–25 minutes elevate heart rate. Expect breathing to matter in later rounds as you manage sets and transitions without long rests.
• Flexibility (3/10): Standard squat depth and overhead positions are required. Adequate ankle, hip, thoracic, and shoulder mobility helps maintain positions, but extreme ranges aren’t demanded.

Scaling Options

Scale to: 7 rounds — 11 Back Squats (155/105), 10 Jerks (95/65) • 5 rounds at Rx loads • 7 rounds — 9 Back Squats, 8 Push Presses (115/75)

Scaling Explanation

These options reduce load, volume, or overhead skill so athletes can keep tight sets, consistent round times, and the intended heavy-but-sustainable stimulus.

Intended Stimulus

A heavy, grindy barbell effort with steady pacing. Legs and shoulders should burn, but sets stay controlled and repeatable. Aim for minimal transitions, quick setup, and short rests that let you maintain consistent round splits. You should feel challenged by load and volume, not overwhelmed by technique breakdown or catastrophic fatigue.

Coach Insight

Open conservatively: 6-5 on squats and unbroken or 6-4 on jerks if crisp. Keep transitions under 10 seconds. Breathe, brace, and commit to your dip-drive on every jerk. One perfect rep at a time beats rushed press-outs. Common mistakes: going unbroken too long on squats, soft lockouts on jerks, sloppy re-racks, and wasting time resetting bars between movements.

Benchmark Notes

Use these time brackets to gauge pacing and loading. If you’re well over 24 minutes, reduce weight or rounds to keep intensity high and movement quality solid. Strong athletes should aim for consistent splits around 2–3 minutes per round, with minimal transitions and limited breaks.

Modality Profile

This is a pure weightlifting couplet: back squats and jerks only. No gymnastics or monostructural elements are included. The entire demand comes from moving external load efficiently while managing fatigue, breathing, and transitions between the two barbells each round.

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