Workout Description

Why This Workout Is Hard

While 225/155 back squats aren't maximal, performing 40 total reps with cardio intervals creates significant leg fatigue. The row/run combination prevents full recovery between squat sets. The workout structure forces athletes to maintain a challenging load while managing systemic fatigue. Most athletes will need to break up later squat sets, typically taking 18-22 minutes to complete.

Benchmark Times for Michael D’Auria

• Elite: <14:00
• Advanced: 15:00-16:00
• Intermediate: 18:00-20:00
• Beginner: >30:00

Training Focus

This workout develops the following fitness attributes:

• Endurance (8/10): The combination of rowing and running intervals with heavy squats creates significant cardiovascular demand. The workout maintains elevated heart rate throughout with limited rest.
• Stamina (7/10): Repeated sets of heavy back squats combined with cardio intervals test both leg stamina and overall work capacity across multiple energy systems.
• Strength (7/10): 225/155 lb back squats represent significant loading, especially when fatigued from cardio intervals. Tests strength endurance under duress.
• Speed (5/10): Transitions between stations and maintaining pace on runs/rows are important. Recovery between squat sets affects overall time.
• Flexibility (4/10): Standard mobility requirements for back squats and running mechanics. No extreme ranges of motion but requires maintaining form under fatigue.
• Power (2/10): While back squats can be explosive, this workout emphasizes strength endurance over power production. Rowing power diminishes with fatigue.

Movements

• Back Squat
• Row
• Run

Scaling Options

Reduce squat weight to 65-75% of 1RM (men: 155-185lb, women: 105-135lb). Option to reduce total squats to 8 per round. For cardio portions: reduce row to 400m, run to 300m. Alternative is to keep full distance but add 1-2 min cap per round. Can substitute front squats or goblet squats if back squat technique/mobility is limited.

Scaling Explanation

Scale if you cannot perform 15+ unbroken back squats at prescribed weight when fresh, or if your mile run time is over 8:30. Priority is maintaining proper squat mechanics throughout - reduce load if form deteriorates. Target completion time is 12-20 minutes. Athletes should feel capable of performing all squats in 2-3 sets maximum per round. Scale to preserve intended stimulus of heavy-ish squats with sustained elevated heart rate.

Intended Stimulus

Moderate-length glycolytic workout (12-20 minutes) combining heavy strength work with cardio intervals. Primary focus is maintaining power output on squats while managing cardiovascular fatigue. Tests strength endurance and mental toughness under cumulative fatigue.

Coach Insight

Break up back squats into sets of 5+5 or 4-3-3 early to preserve position. Maintain consistent squat tempo throughout - don't rush reps when fresh. Row at 24-26 spm at about 85% effort. Run at steady sustainable pace (not sprint). Rest 15-20 seconds before each squat set to reset position. Most athletes fail by rushing early squats then hitting a wall on 3rd/4th set. Keep transitions under 20 seconds between modalities.

Benchmark Notes

This workout combines heavy back squats with running and rowing. Let's break it down: 1. Back Squats (225/155): - Per set of 10: Elite 30-35s, Intermediate 45-50s, Beginner 60-70s - 4 sets total with fatigue multiplier increasing each round 2. Row 500m: - Fresh state: 85-120s - Two rounds with fatigue multiplier 3. Run 400m: - Fresh state: 75-120s - Two rounds with fatigue multiplier Using DT (5 rounds of barbell cycling) as primary anchor, but adjusting up due to: - Heavier loading (225 vs 155) - Added cardio components - Fewer total reps but higher intensity Round Breakdown (Elite Male): Round 1: Squats (35s) + Row (90s) + Transition (10s) = 135s Round 2: Squats (40s) + Run (90s) + Transition (10s) = 140s Round 3: Squats (45s) + Row (100s) + Transition (10s) = 155s Round 4: Squats (50s) + Run (100s) + Transition (10s) = 160s Total Elite (L10) Male: ~14:00 (840s) Total Elite (L10) Female: ~16:00 (960s) L5 Male: ~20:00 (1200s) L5 Female: ~23:00 (1380s) L1 Male: ~30:00 (1800s) L1 Female: ~35:00 (2100s)

Modality Profile

Back Squat is weightlifting (W). Row and Run are both monostructural (M). With 2 monostructural movements out of 3 total movements, M is dominant at 70%, with W at 30%.

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