Workout Description

Why This Workout Is Extremely Hard

Massive volume and long duration with loaded step-ups (500 total) surrounding moderate-to-heavy barbell cycling (75 cleans, 50 snatches). Movement complexity is moderate, but cumulative fatigue and time under tension make it a grinder. Expect sustained effort, legs and posterior chain fatigue, midline stability demands, and careful pacing over 45–75 minutes for most athletes.

Benchmark Times for Monti

• Elite: <40:00
• Advanced: 45:00-50:00
• Intermediate: 55:00-60:00
• Beginner: >90:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): Extremely high total reps under load demand muscular endurance in legs, hips, and back. The repeated bouts of step-ups and barbell cycling require sustained effort with minimal rest across five long rounds.
• Endurance (6/10): Long time domain with sustained heart rate from continuous loaded step-ups and barbell work. Minimal pure monostructural cardio, but breathing and steady output are challenged across 45–70 minutes for most athletes.
• Strength (4/10): Loads are moderate relative to CrossFit standards, but repeated cleans and snatches plus a loaded barbell for step-ups require baseline strength and trunk stability to maintain positions as fatigue accumulates.
• Power (4/10): Explosiveness matters for efficient barbell cycling, but the workout rewards sustainability more than peak power. Most athletes will default to controlled reps and quick singles under mounting fatigue.
• Speed (4/10): Not a sprint. The fastest times come from smooth transitions, consistent rep cadence, and minimizing unnecessary breaks rather than high-rev cycling. Controlled pacing outweighs pure speed here.
• Flexibility (2/10): Basic ranges: hip/knee extension, front/back rack, and overhead for snatches. Mobility helps efficiency, but no advanced flexibility is required beyond standard squat and overhead positions.

Scaling Options

Scale to: 20" step-ups with 35/25 lb barbell + 115/75 lb barbell • 18" step-ups with 25/15 lb DBs held farmer-style + 95/65 lb • 4 rounds: 40 step-ups + 12 cleans + 40 step-ups + 8 snatches (95/65 lb)

Scaling Explanation

These options reduce load, height, and/or total volume while preserving the triplet structure, unilateral demand, and steady grind stimulus with sustainable barbell cycling.

Intended Stimulus

A long, grinding effort with steady breathing and relentless leg fatigue. Step-ups should feel like a controlled march with brief, planned breaks. Cleans and snatches are small sets or fast singles, never redlining. Aim for consistent round times, minimal transition dawdling, and a finish that leaves the legs smoked but posture and technique intact.

Coach Insight

Pace the step-ups like an uphill hike: fixed cadence, short rests, and deliberate footwork. Small barbell sets or quick singles keep you moving without melting down. The one tip: lock in your step-up rhythm early and protect it at all costs. Avoid sloppy barbell reps, rushing transitions, and front-loading effort. Save a gear for rounds 4–5.

Benchmark Notes

Use the time levels to gauge pacing and scaling. If you’re trending past the L1-L3 windows, reduce load/volume. Aim for steady step-up sets, small barbell sets or quick singles, and minimal idle time. Advanced athletes should target sub-50 minutes; elites, near 40 minutes.

Modality Profile

All work is loaded weightlifting: barbell step-ups, cleans, and snatches. No gymnastics or monostructural elements. Time is dominated by the step-ups, but barbell cycling for cleans and snatches is significant and shapes fatigue and pacing choices.

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