Workout Description

Why This Workout Is Very Hard

Heavy, relative loads across three barbell lifts with 55 total reps per movement create significant strength-endurance demand. The bodyweight bench and 1.5x BW deadlift are limiting for many, while repeated cleans challenge power and grip. Transitions between three bars add fatigue and time pressure, pushing this well beyond classic couplets in difficulty.

Benchmark Times for Linda

• Elite: <17:00
• Advanced: 20:00-23:00
• Intermediate: 26:00-29:00
• Beginner: >45:00

Training Focus

This workout develops the following fitness attributes:

• Strength (8/10): Relative loading (1.5x BW deadlift, BW bench, 0.75x BW clean) demands substantial absolute and relative strength across hinge, press, and pull patterns.
• Stamina (8/10): High total volume (55 reps per lift) taxes local muscular endurance in posterior chain and pressing while requiring consistent barbell repeatedly across descending sets.
• Power (6/10): Cleans require repeated explosive hip extension under fatigue; managing bar speed while keeping mechanics sound is key, especially as sets decrease.
• Speed (4/10): Not an all-out sprint; pace is constrained by heavy loads. Efficient transitions and quick singles influence speed more than cycling large touch-and-go sets.
• Endurance (4/10): Mostly lifting with no monostructural work. Heart rate climbs from sustained effort and transitions, but cardio demand is secondary to load management and barbell density.
• Flexibility (2/10): Basic ranges: hip hinge, front rack, and bench press positions. Mobility matters for safe setup and rack, but no extreme ranges or dynamic flexibility requirements.

Movements

• Bench Press
• Deadlift
• Clean

Scaling Options

Scale to: DL 1.25/1.0/0.75 x BW, Bench 0.75/0.6/0.5 x BW, Clean 0.6/0.5/0.4 x BW • Use DB bench (moderate load) if no safe BW bench • Reduce volume to 8-7-6-5-4-3-2-1

Scaling Explanation

Adjusting load by percentage preserves the strength-endurance stimulus, DB bench reduces bottlenecks safely, and trimming reps maintains intensity and pacing while keeping movement balance.

Intended Stimulus

Heavy, steady grind with controlled breathing and crisp mechanics. Early rounds feel like strength work; later rounds should speed up as reps descend. Most athletes perform disciplined singles on deadlifts and cleans, and small sets or fast singles on bench. The goal is minimal missed reps, smooth transitions, and consistent pacing without technical breakdown.

Coach Insight

Open at a sustainable pace. Singles are your friend—move immediately back to the bar after a short breath. Lock in setup each rep to protect the back and shoulders. Biggest tip: Choose loads you can maintain with perfect form under fatigue; no failed benches. Avoid rushing transitions or sloppy bar paths. Don’t attempt touch-and-go cleans if positions degrade.

Benchmark Notes

Times range from finishing near a 45-minute cap for newer athletes to sub-17 minutes for elite performers. Choose loads that allow steady singles or small sets without technical breakdown. If you cannot finish under the intended time for your level, scale load and/or reps to maintain stimulus.

Modality Profile

All three movements are barbell lifts with no monostructural or gymnastics elements. The entire stimulus comes from external loading across hinge, press, and clean patterns, making it a pure weightlifting triplet with strength-endurance emphasis.

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