Workout Description

Why This Workout Is Very Hard

Heavy deadlifts at 315/275 lb across 24 reps create a significant strength gate, while 6 total minutes of planking and a 2.51-mile bike extend the duration. Mixed modal demands with moderate gymnastics volume and two monostructural pieces push most athletes into the 30–45 minute range, requiring pacing, core endurance, and posterior chain strength.

Benchmark Times for Marc Alan Lee

• Elite: <22:00
• Advanced: 24:00-27:00
• Intermediate: 30:00-35:00
• Beginner: >60:00

Training Focus

This workout develops the following fitness attributes:

• Strength (8/10): Twenty-four deadlifts at 315/275 lb require considerable posterior chain strength. Bar speed will be limited, and singles or small sets are common even for strong athletes.
• Stamina (7/10): Six minutes of plank holds, 84 push-ups, and repeated exposure to heavy deadlifts test core and pressing endurance over a prolonged effort.
• Endurance (7/10): Row and a 2.51-mile Echo bike drive sustained aerobic work. The long time domain demands steady breathing and pacing while transitions keep heart rate elevated without redlining.
• Speed (4/10): Plank holds and heavy singles cap turnover. Only burpees and jumping jacks allow faster cadence; transitions matter more than sprinting.
• Power (4/10): Explosiveness is secondary. Burpees provide brief power bursts, but heavy deadlifts are controlled, and static planks reduce overall power expression.
• Flexibility (2/10): Basic ranges: hip hinge for the deadlift and standard prone positions. No demanding overhead or deep squat mobility requirements.

Movements

• Air Bike
• Jumping Jack
• Push-Up
• Plank Hold
• Deadlift
• Bar-Over Burpee
• Row

Scaling Options

Scale to: Deadlift 225/155 lb or 185/125 lb • Plank 60–90 sec/round (or front-leaning rest) • Push-Ups to elevated or knee, 18–20 reps • Burpees step-over • Jumping Jacks 30–36 reps • Bike 1.5–2.0 miles • Row 200 m

Scaling Explanation

These options keep the movement pattern and stimulus while reducing load and time bottlenecks, allowing steady pacing, solid positions, and a strong aerobic finish.

Intended Stimulus

A steady grind with controlled spikes. Move deliberately on the deadlifts, accumulate quality planks with minimal breaks, and keep a smooth cadence on burpees, jacks, and push-ups. The Echo bike finish should be a strong, uncomfortable push without blowing up early. Aim for consistent pacing and minimal transitions.

Coach Insight

Pace the rounds at 70–80% effort so you can push the 2.51-mile bike. Break deadlifts before you’re forced to—quick singles beat failed reps. The one thing: Treat the plank as sacred—tight glutes, braced abs, stacked shoulders; break before form collapses. Avoid sprinting early, soft bracing on deadlifts, and sloppy burpee standards.

Benchmark Notes

These times range from a 60-minute cap for newer athletes to 22 minutes for elites. A solid intermediate athlete should land around 35 minutes. The heavy deadlift and strict 2-minute planks per round gate speed, while the Echo bike finish rewards consistent pacing and a strong aerobic base.

Modality Profile

Time is split between static and dynamic gymnastics (planks, push-ups, burpees, jumping jacks), monostructural work (row and bike), and weightlifting (heavy deadlifts). With 6 minutes of planking and a long bike, gymnastics and cardio dominate, while deadlifts contribute a smaller but critical strength dose.

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