Workout Description

Why This Workout Is Very Hard

This workout combines moderately heavy barbell cycling (135/95) across three technical lifts with high-skill gymnastics (double-unders) and cardio-intensive movements (burpees, box jumps). The 6-round format creates significant fatigue accumulation, with no built-in rest between movements. The combination of technical Olympic lifts under fatigue, plus the cardio demand of burpees and box jumps, makes this especially challenging. Most athletes will need 20-25 minutes to complete.

Benchmark Times for Legend

• Elite: <8:00
• Advanced: 9:00-10:00
• Intermediate: 11:00-12:00
• Beginner: >18:00

Training Focus

This workout develops the following fitness attributes:

• Endurance (8/10): Six rounds of mixed modal work with high-skill movements and moderate loads creates significant cardiovascular demand. Double-unders and burpees maintain elevated heart rate throughout.
• Power (8/10): High power output required for clean and jerks, snatches, box jumps, and thrusters. Multiple explosive movements per round.
• Stamina (7/10): Multiple barbell cycling movements combined with bodyweight exercises test local muscular endurance, particularly in shoulders, posterior chain, and legs across 6 rounds.
• Flexibility (7/10): Olympic lifts combined with thrusters demand good mobility in ankles, hips, shoulders, and thoracic spine for safe, efficient movement.
• Speed (7/10): Quick transitions between movements and efficient barbell cycling are crucial. Double-unders require fast rope manipulation.
• Strength (6/10): Moderate loads at 135/95 across multiple barbell movements require decent strength. Olympic lifts and thrusters demand both strength and technique.

Movements

• Lateral Burpee
• Thruster
• Snatch
• Deadlift
• Clean and Jerk
• Box Jump
• Double-Under

Scaling Options

Reduce barbell weight to 95/65lb or 75/55lb based on technical proficiency. Sub power cleans for clean and jerks. Replace snatches with power snatches or dumbbell snatches. Lower box height to 20/16in. Reduce double-unders to 24 singles or 12 double-unders. For significant scaling, consider 4 rounds instead of 6, or cap time at 25 minutes. Option to alternate between regular and scaled movements (e.g. full snatch in early rounds, power snatch later).

Scaling Explanation

Scale if unable to perform 5+ unbroken thrusters at prescribed weight, or if unable to consistently hit full clean and jerks/snatches with good form when fresh. Technical Olympic lifts should be prioritized over speed - maintain virtuosity even when tired. Target completion time is 15-25 minutes. Athletes should be able to keep moving steadily with only brief breaks. Scale load or complexity if barbell cycles take more than 20 seconds or if form deteriorates significantly after round 3.

Intended Stimulus

Moderate-length glycolytic workout (15-25 minutes) with significant oxidative demands. Primary focus is maintaining power output across technical Olympic lifts while managing cumulative fatigue. Tests both barbell cycling efficiency and gymnastics capacity. The high-skill movements and moderate loads create a significant neuromuscular demand alongside the metabolic challenge.

Coach Insight

Break up thrusters early (7-5 or 6-6) to prevent redlining. Quick singles on clean and jerks/snatches after round 3. Minimize transition time between movements but take 3-5 breaths before starting barbell cycles. Group double-unders into sets of 25-12-10 early, then smaller sets as needed. Watch for form breakdown on box jumps when fatigued - step down if needed. Consider dropping to 65-75% effort in rounds 2-4 to ensure quality movement in final rounds.

Benchmark Notes

This workout is most similar to DT (5 rounds of barbell cycling) but with 6 rounds and additional gymnastics movements. Base analysis: Per round breakdown (elite pace): - 12 Thrusters: 30s (2.5s/rep) - 5 C&J: 20s (4s/rep) - 7 Lateral Burpees: 28s (4s/rep) - 5 Snatches: 20s (4s/rep) - 14 Box Jumps: 28s (2s/rep) - 4 Deadlifts: 10s (2.5s/rep) - 47 Double-Unders: 30s (0.6s/rep) Transitions: ~25s Base round time: ~191s Fatigue multipliers: Rounds 1-2: 1.0x Rounds 3-4: 1.15x Rounds 5-6: 1.25x Starting from DT anchor (360-420s for men), scaling up 20% for extra round and adding burpees/box jumps/DUs yields: L10 (Elite): 8:00 (480s) L5 (Intermediate): 12:00 (720s) L1 (Beginner): 18:00 (1080s) Female times approximately 20% slower due to same loading ratio as DT (70% of male weight).

Modality Profile

Of 7 movements: G=2 (Box Jump, Lateral Burpee), M=1 (Double-Under), W=4 (Clean and Jerk, Deadlift, Snatch, Thruster). Rounded to nearest 10%: ~29% G → 30%, ~14% M → 10%, ~57% W → 60%

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