Workout Description

Why This Workout Is Very Hard

Long duration and high volume across multiple barbell patterns plus skill work. You’ll tackle 160 loaded reps (DL/HC/Thruster), 300 double-unders, and 1,600 meters of running. Moderate-to-heavy barbell cycling and grip demands, combined with a 35–55 minute time domain, push this into the Very Hard category for most athletes.

Benchmark Times for Marc Castellano

• Elite: <29:00
• Advanced: 33:00-37:00
• Intermediate: 41:00-45:00
• Beginner: >70:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): High-rep deadlifts, hang cleans, and thrusters demand repeated contractions under fatigue. Success relies on consistent barbell cycling and managing grip and legs over an extended period.
• Endurance (7/10): Three runs totaling 1 mile and 300 double-unders keep the heart rate elevated for a long time. Expect sustained breathing work with limited opportunities to fully recover between barbell segments.
• Power (6/10): Hang cleans and thrusters reward crisp, explosive hip drive. Efficient barbell speed reduces time under tension and saves grip, though the long duration tempers pure power expression.
• Speed (5/10): There are places to push—descending deadlifts and double-unders—but overall success depends on smooth transitions and consistent cadence more than sprinting any single section.
• Strength (5/10): Loads are moderate and not maximal, but moving them for large volume requires solid baseline strength. Insufficient strength forces singles and long rest periods, greatly extending total time.
• Flexibility (4/10): Front rack and overhead positions for thrusters require shoulder, wrist, and thoracic mobility. Standard hinge and squat ranges apply; limited mobility slows cycling but is not the primary limiter.

Scaling Options

Scale to: Barbells at 115/85 (DL/HC) and 95/65 (Thruster) • Single-Unders (60 per round) or 20 Double-Unders • 8 rounds (not 10) and 300/600/300 m runs

Scaling Explanation

These adjustments reduce loading, skill, and volume to preserve steady pacing and the intended time domain while keeping the workout’s structure and feel.

Intended Stimulus

A sustained grind with steady breathing and controlled barbell cycling. The first run settles heart rate before tackling the ladders methodically—save your grip. The 800m run resets you for consistent thruster/rope rounds. Aim for small, reliable sets, minimal chalk breaks, and a determined final 400m run.

Coach Insight

Pace the ladders: quick touch-and-go deadlifts, then break hang cleans before failure to protect your grip. Move immediately after each set. One tip: Guard your grip. Drop early, not late, and use transitions for brief shakes. Avoid sprinting the 800m, overreaching unbroken thrusters, and sloppy rope management—small breaks beat big blowups.

Benchmark Notes

Use your total finish time. If you’re new, expect 58–70 minutes; intermediate, 41–52 minutes; advanced, 33–37 minutes; elite, 29 minutes or faster. Scale loading/volume to finish inside the time cap while keeping steady pacing and minimal excessive rest.

Modality Profile

The runs and jump rope form the monostructural component and account for a large portion of time. The deadlifts, hang cleans, and thrusters dominate the remaining time and muscular effort. There are no gymnastics movements in this workout.

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