Workout Description

Why This Workout Is Very Hard

High total volume across barbell cycling and gymnastics, with 120 barbell reps and 60 toes-to-bar taxing grip and midline. The 300 double-unders require skill under fatigue, while burpee penalties punish misses and spike heart rate. Loads are moderate yet demanding for sets, pushing sustained intensity over 18–30 minutes for most athletes.

Benchmark Times for Mashed Potatoes

• Elite: <15:00
• Advanced: 18:00-21:00
• Intermediate: 23:00-25:00
• Beginner: >40:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High-rep barbell cycling and 60 toes-to-bar require repeatable sets with short rest. Grip and midline stamina are primary limiters across all three rounds.
• Endurance (6/10): Sustained heart rate from repeated barbell sets, large sets of jump rope, and intermittent burpees. Athletes must manage breathing through transitions and maintain rhythm on the rope across three rounds.
• Speed (6/10): Efficiency comes from quick cycling and fast transitions, especially on the rope. Overpacing early can backfire as miss penalties add time and fatigue.
• Power (5/10): Barbell movements benefit from aggressive hip extension and crisp turnover. However, the high volume shifts emphasis toward sustainable power output over maximal explosiveness.
• Strength (3/10): Loads are moderate and not near max effort, but require enough strength to cycle under fatigue. Most athletes will use sets or quick singles, not maximal attempts.
• Flexibility (3/10): Overhead positions in the power snatch and kip range for toes-to-bar demand basic shoulder and hip mobility, though not extreme end ranges for most athletes.

Scaling Options

Scale to: 95/65 or 75/55 lb barbells • Toes-to-bar → Hanging Knee Raises or Toes-to-Rings • Double-Unders → 200 Single-Unders (no penalty) or 75 DU attempts with 5 burpees per miss

Scaling Explanation

These options preserve the stimulus: repeatable barbell sets, manageable core-to-bar pulling, and sustained rope cadence without excessive penalties that derail pacing.

Intended Stimulus

A sustained, gritty effort with controlled barbell sets and crisp, repeatable gymnastics. Breathing should feel challenged but manageable until the final round. Double-unders should be confident and efficient; the goal is to avoid burpee penalties by choosing smart set sizes and staying composed under fatigue.

Coach Insight

Open with submaximal barbell sets (e.g., 8-7 snatches, 10-8-7 cleans). Break toes-to-bar before you must. Breathe through transitions and approach the rope only when ready to stay unbroken or with one quick break. The one tip: Protect your rope. Misses cost burpees and time—compose yourself before each set. Common mistakes: going unbroken early on TTB, death-gripping the bar, and panic-jumping the rope.

Benchmark Notes

Times assume few DU misses. Beginners may take 34–40 minutes; intermediates 25–31; advanced 18–23; elites 15–18. Frequent misses or slow barbell cycling can add several minutes via burpee penalties. Pace conservatively early to protect grip and avoid excessive no-reps on the rope.

Modality Profile

Weightlifting dominates with 120 total barbell reps (snatches and cleans). Gymnastics includes 60 toes-to-bar and potential burpees from DU misses. Monostructural work is the 300 double-unders. If many misses occur, the gymnastics share grows as burpees add unexpected volume.

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