Workout Description

Why This Workout Is Very Hard

Heavy barbell elements under fatigue (deadlift at near-1RM territory for many, plus moderate-heavy squat clean and jerk) combined with advanced gymnastics (muscle-ups, rope climbs) across five rounds drive high systemic demand. Mixed modal interference and grip fatigue extend round times, pushing most athletes into the 22–32 minute range, with strong pacing and skill efficiency required.

Benchmark Times for Lee

• Elite: <19:00
• Advanced: 21:00-23:00
• Intermediate: 25:00-27:00
• Beginner: >35:00

Training Focus

This workout develops the following fitness attributes:

• Strength (7/10): A near-maximal single deadlift each round and moderate-heavy jerks require significant absolute strength, especially under fatigue. Strong pulling and overhead stability are essential to keep singles quick and safe.
• Stamina (6/10): Repeated moderate-rep barbell and gymnastics across five rounds challenge shoulder, leg, and grip endurance. The cumulative effect of cleans, jerks, muscle-ups, and rope climbs forces sustained output and fatigue management.
• Power (6/10): Explosive hip extension drives both the squat cleans and push jerks. Efficient triple extension and fast turnover are crucial for keeping barbell sets snappy when heart rate and grip are taxed.
• Endurance (6/10): Five 400m runs keep the heart rate elevated while you recover during barbell and gymnastics. Expect continuous breathing for 20–30 minutes rather than short sprints, rewarding aerobic composure and relaxed, efficient transitions.
• Speed (4/10): Transitions matter, but the heavy deadlift and skill components prevent pure sprinting. Smart, brief setup times and tight sets create steady momentum without redlining too early.
• Flexibility (4/10): Adequate front rack mobility, thoracic extension, and overhead range are needed for smooth squat cleans and stable jerks. Hip and ankle mobility support consistent squat depth and efficient barbell positions.

Movements

• Deadlift
• Muscle-Up
• Push Jerk
• Rope Climb
• Run
• Squat Clean

Scaling Options

Scale to: 275/185 lb deadlift, 155/105 lb barbell, 2 ring dips + 2 chest-to-bar pull-ups, and 12 ft rope • 225/155 lb deadlift, 135/95 lb barbell, 6 chest-to-bar pull-ups, and 1 rope to 12 ft • 5 rounds: 300m run, 225/155 deadlift, 135/95 barbell, 6 jumping C2B, 1 rope to 10 ft

Scaling Explanation

These options preserve the mixed-modal stimulus—run, heavy-ish pull, barbell cycling, and vertical pulling—while adjusting load, skill, and distance to maintain steady movement and finish within the intended time.

Intended Stimulus

A sustained grind with controlled urgency. Runs are steady, not sprints. Barbell: crisp singles on the deadlift, efficient touch-and-go or quick singles on cleans, then 1–2 sets for jerks. Gymnastics should be near-maintainable—small, quick sets on muscle-ups and smooth rope climbs. The goal is continuous movement with minimal chalk breaks and smart pacing.

Coach Insight

Pace the run to arrive composed for barbell and gymnastics; aim for 75–80% effort early and hold. Your one big tip: pre-plan exact sets for jerks and muscle-ups and stick to them—micro-rest beats redline crashes. Avoid death-grip on the barbell and rope. Chalk quickly, then move. Don’t rush the heavy deadlift setup—one safe, fast single each round.

Benchmark Notes

Use these finish-time tiers to gauge pacing and scaling. If your estimated time exceeds 35 minutes, reduce load or skill. L5 (around 27 minutes) indicates solid barbell cycling, efficient muscle-ups, and steady rope climbs with controlled runs and minimal chalk breaks.

Modality Profile

Running accounts for a significant aerobic segment (five 400s). The barbell complex is a large portion of time and fatigue (deadlift, cleans, jerks). Gymnastics—muscle-ups and rope climbs—adds high-skill pulling that disproportionately taxes grip and transitions despite lower total reps.

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