Workout Description

Why This Workout Is Very Hard

Heavy barbell across three movements with progressively lighter but still challenging loads, performed for 48 reps each, plus 1.6 km of running. The combination taxes grip, posterior chain, and pressing stamina while demanding steady pacing over 20–35 minutes for most. Movement complexity is moderate, but the cumulative load and duration make this a grindy, advanced effort.

Benchmark Times for Matt 16

• Elite: <21:00
• Advanced: 23:00-25:00
• Intermediate: 27:00-29:00
• Beginner: >40:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): Large sets across three barbell movements (48 reps each) require sustained muscular output and deliberate break patterns to keep moving without excessive rest.
• Strength (7/10): Deadlifts at 275/185 and cleans at 185/135 are heavy enough to require significant absolute strength, especially under fatigue and grip fatigue.
• Power (6/10): Hang power cleans and crisp push presses benefit from explosive hip and leg drive, though heavy loading moderates cycle speed.
• Endurance (6/10): Two 800 m runs plus sustained work raise the aerobic demand. Athletes must control breathing and maintain a steady cadence to avoid redlining mid-workout.
• Speed (4/10): Loads limit sprinting. Efficiency matters, but athletes will use controlled sets and quick singles rather than pure speed cycling.
• Flexibility (2/10): Standard ranges of motion: hinge, front rack, and overhead press. Mobility helps efficiency, but extremes of flexibility are not required.

Scaling Options

Scale to: 225/155 DL, 155/105 HPC, 95/65 PP • 185/125 DL, 135/95 HPC, 75/55 PP • Reduce reps to 12s and runs to 600 m

Scaling Explanation

Adjusting loads, reps, and run distance preserves the workout’s heavy-cyclical stimulus, keeps barbell sets challenging but repeatable, and maintains overall time domain and intent.

Intended Stimulus

Heavy, grinding barbell work with smart breaks, punctuated by steady, unbroken runs. You should feel muscular fatigue in the posterior chain and shoulders, plus significant grip demand. Keep heart rate controlled and move deliberately—no hero sprints—so you can maintain barbell quality and avoid blow-ups on the second run.

Coach Insight

Pace the first barbell sequence conservatively and lock in a sustainable run pace you can match twice. The one tip: pre-plan your barbell breaks—e.g., DL 6-5-5, HPC 4-4-4-4, PP 8-8—and stick to it. Avoid over-gripping and sloppy transitions; quick singles on cleans often beat failed sets.

Benchmark Notes

Times range from 40:00 for beginners to around 21:00 for elites. If you’re under 29 minutes, you’re moving well with controlled barbell sets and steady runs. Hitting 25 minutes or faster requires tight transitions, strategic breaks, and strong grip/leg endurance.

Modality Profile

The workout is dominated by barbell lifting (deadlift, hang power clean, push press) across three sequences, with two 800 m runs providing roughly a third of total time for most athletes. No gymnastics elements are included.

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