Workout Description

Why This Workout Is Very Hard

This is a high-volume barbell triplet: 108 reps per movement (324 total) with moderate relative loads and a technical lift (squat clean). The bodyweight-based bench press is uniquely taxing and often forces small sets. Expect significant muscular stamina demand and accumulating fatigue over 20–40 minutes for most athletes.

Benchmark Times for Light Linda

• Elite: <20:00
• Advanced: 25:00-30:00
• Intermediate: 35:00-40:00
• Beginner: >60:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): Large total volume (324 barbell reps) demands sustained local muscular endurance in posterior chain, pressing muscles, and pulling mechanics across many sets.
• Strength (6/10): Relative loads (BW deadlift, 3/4 BW bench, 1/2 BW clean) require solid strength, especially for repeated benching under fatigue and maintaining deadlift posture.
• Power (5/10): Squat cleans need consistent hip drive and speed under the bar. Power output matters, but loads are moderate and volume tempers maximal explosiveness.
• Speed (4/10): Quick cycling helps, yet smart breaks and controlled transitions prevent blowups. It’s more grindy than sprinty due to bench constraints and total volume.
• Endurance (4/10): No monostructural work, but long duration and continuous sets elevate heart rate. Cardio supports recovery between barbell sets and steady breathing through the ladder.
• Flexibility (3/10): Front rack, squat depth, and shoulder positioning for the bench require basic mobility. Good ankle/hip/lat mobility improves bar path and efficiency.

Scaling Options

Scale to: 0.75/0.5/0.35 BW (DL/Bench/SC) • Keep loads but cut to 21-18-15-12-9-6-3 • Substitute DB floor press (2x35/25 lb or as needed) if no bench or shoulder issues

Scaling Explanation

These options reduce absolute load or total reps while preserving the triplet structure and limiting bench failure, maintaining a steady barbell stamina stimulus.

Intended Stimulus

A steady barbell stamina grind. You should feel constant but manageable fatigue in the posterior chain and pressing muscles, with heart rate elevated yet under control. Aim for consistent small sets, short breaks, and clean reps. The squat clean should stay technically sharp while the bench is the limiter—avoid failure and keep moving.

Coach Insight

Pace early. Open with sustainable sets (e.g., 6-6-6-6 on 24s) and short, honest rests. Keep transitions tight and chalking minimal. The one tip: never hit bench failure. Stop 1–2 reps shy, shake out, then go again. Common mistakes: rushing the 24/21 rounds, overpulling deadlifts, soft front racks, and wasting time setting up benches. Keep bars loaded and stations close.

Benchmark Notes

If you finish around 40:00 you’re mid-pack. Under 30:00 is strong. Sub-25:00 indicates excellent barbell stamina and pacing. Times vary with strict adherence to bodyweight percentages and bench station logistics; break sets early to maintain consistent movement.

Modality Profile

This workout is pure weightlifting: three barbell movements performed for high volume. No gymnastics or monostructural elements are included. The time is driven by set management, transitions, and barbell cycling efficiency across deadlifts, bench presses, and squat cleans.

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