Workout Description

Why This Workout Is Very Hard

A high-skill triplet demanding pressing strength, barbell cycling under fatigue, and rope-climb proficiency. Volume is moderate but dense: 30 HSPU, 60 hang squat cleans at 115/80, and 9 climbs. Grip, midline, and leg stamina limit pace. Advanced gymnastics and barbell capacity elevate complexity and fatigue, pushing most athletes into the 12–18 minute range.

Benchmark Times for Movember Cowboys

• Elite: <10:00
• Advanced: 11:00-12:00
• Intermediate: 13:00-14:00
• Beginner: >21:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High local muscular endurance in shoulders, grip, and legs: 30 HSPU, 60 hang squat cleans, and 9 rope climbs. Success depends on maintaining large, repeatable sets under accumulating fatigue.
• Power (6/10): Explosive triple extension in the hang clean and dynamic kipping on HSPU and rope climbs reward powerful movement, especially when cycling moderate sets quickly.
• Speed (6/10): Transitions matter and quick barbell cycling sets win time. However, rope climbs and HSPU cadence limit all-out sprinting, so speed is important but not dominant.
• Strength (5/10): Loads are moderate and not a 1RM test, but repeated squat cleans from the hang demand leg strength, front rack stability, and overhead pressing capacity for HSPU.
• Endurance (4/10): No monostructural work, but continuous effort across three rounds requires steady breathing and sustainable pacing. Heart rate stays high from repeated rope climbs and barbell cycling without long rests.
• Flexibility (4/10): Requires solid front rack, full-depth squat, and overhead position for HSPU. Good thoracic and shoulder mobility support efficient cycling and reduce compensations.

Movements

• Rope Climb
• Hang Squat Clean
• Handstand Push-Up

Scaling Options

Scale to: Intermediate — 10 kipping HSPU • 20 Hang Squat Cleans 95/65 lb • 3 Rope Climbs with foot lock • Scaled — 10 Pike HSPU (box) • 20 Hang Squat Cleans 75/55 lb • 3 climbs to 12' or 9 standing rope pulls • Beginner — 15 Push-Ups • 20 Hang Power Cleans 55/35 lb • 15 Ring Rows

Scaling Explanation

Each option preserves the triplet, grip demand, and squat pattern while adjusting skill and load so athletes maintain similar pacing and stimulus within the time cap.

Intended Stimulus

This should feel like a sustained grind with strategic bursts. Moderate barbell sets elevate breathing while rope climbs and HSPU tax shoulders and grip. Aim for consistent rounds with minimal chalk breaks, tight transitions, and deliberate cadence. You should be breathing hard but never redlining, preserving mechanics and speed for the final round.

Coach Insight

Pace round one. Break cleans early (e.g., 10/6/4 or 8/7/5), keep HSPU under two sets, and move directly to the rope. Most important: don’t blow up your shoulders—protect HSPU capacity to keep climbing fast. Avoid sloppy foot-locks, soft squat standards, and overly big first sets. Chalk once, not every station.

Benchmark Notes

Times range from 21:00 (L1) to 10:00 (L9). Intermediate athletes should aim near 14:00 (L5). If you’re finishing well past 18:00, scale complexity or load. Elites maintain unbroken HSPU, fast barbell sets, and efficient rope climbs with minimal rest.

Modality Profile

Half the time is in gymnastics—handstand push-ups and rope climbs challenge upper-body strength, midline, and grip. The other half is weightlifting via hang squat cleans at moderate load. No monostructural elements; pacing and transitions drive intensity and overall time.

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