Workout Description

Why This Workout Is Extremely Hard

A long chipper with eight 400m runs (2 miles total) and seven demanding sets of 20, including heavy deadlifts, technical overhead squats, and chest-to-bar pull-ups. The combination of volume, heavy loading, grip fatigue, and sustained pacing pushes most athletes beyond 35 minutes, often past 45 minutes, making it an extremely challenging test of endurance and stamina.

Benchmark Times for Lumberjack 20

• Elite: <30:00
• Advanced: 33:00-35:00
• Intermediate: 38:00-42:00
• Beginner: >90:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): Multiple 20-rep sets under fatigue test muscular endurance in the posterior chain, legs, and shoulders with minimal rest.
• Endurance (7/10): Two miles of running interspersed with high-rep sets require steady aerobic output and the ability to recover while moving between stations.
• Strength (6/10): Heavy deadlifts and challenging overhead squats demand respectable absolute strength to maintain safe, consistent reps under fatigue.
• Flexibility (5/10): Overhead squat requires solid shoulder and hip mobility to stabilize and maintain depth, especially when fatigued from running.
• Power (4/10): Box jumps and dynamic cleans involve explosiveness, but the long duration shifts emphasis away from peak power output.
• Speed (4/10): Limited opportunities for sprinting; most athletes benefit from controlled pacing and efficient transitions rather than max-speed cycling.

Scaling Options

Scale to: Deadlift 225/155 → 185/125 • KB 53/35, OHS 95/65, DB 35/20 • 12–15 C2B or banded/jumping pull-ups • 200–300m runs

Scaling Explanation

These options preserve the long, aerobic grind while ensuring you keep moving through 20-rep sets and runs without long breaks or form breakdown.

Intended Stimulus

A long, grinding effort with steady runs and manageable, intentional breaks on 20-rep sets. The goal is continuous forward progress—never redline early. Breathing should feel controlled but challenged, grip and legs will accumulate fatigue, and barbell sets should stay technically crisp. You should finish tired but not destroyed, with smart pacing from the first run.

Coach Insight

Pace the runs at conversational effort so you can pick up the bar or start reps within 5–10 seconds of arriving. Biggest tip: plan small, consistent sets (e.g., 5-5-5-5) with short, honest rests to protect grip and back. Avoid the trap of opening big on deadlifts or overhead squats—form breaks down, and it costs minutes later.

Benchmark Notes

These time levels range from beginner finishing near 90 minutes to elite under 30 minutes. Most intermediate athletes should aim between 35–45 minutes. Use these to set pacing targets, decide when to break sets, and choose appropriate scaling so you can keep moving through the runs and 20-rep chunks.

Modality Profile

Running accounts for eight intervals and roughly 40–45% of total time. Weightlifting (deadlifts, swings, overhead squats, dumbbell squat cleans) is about 30% and slows as fatigue builds. Gymnastics (burpees, chest-to-bar pull-ups, box jumps) fills the remaining 25%, taxing grip, midline, and coordination.

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