Workout Description

Why This Workout Is Very Hard

High total volume and heavy pulling make this a demanding test. You’ll cover 2,000 meters of running, perform 150 GHD sit-ups, and lift 75 heavy deadlifts at 250/165 lb. The combination taxes posterior chain, hip flexors, and midline with accumulating fatigue. Round splits need discipline to avoid blow-ups, and improper pacing or bracing can quickly derail the workout.

Benchmark Times for Mr. Joshua

• Elite: <20:00
• Advanced: 22:00-24:00
• Intermediate: 26:30-29:00
• Beginner: >45:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High-rep midline and posterior chain work (150 GHDs, 75 deadlifts) stresses muscular endurance. The repeated sets require sustainable sets, breathing control, and consistent bracing under fatigue.
• Endurance (6/10): Multiple 400s add steady aerobic demand across five rounds. The run also serves as controlled recovery if you pace it, but poor pacing elevates heart rate and compromises barbell and GHD quality.
• Strength (6/10): Deadlifts at 250/165 lb require solid baseline strength. While not a one-rep max test, repeated heavy sets test strength capacity and fatigue resistance in the hinge pattern.
• Flexibility (5/10): GHD sit-ups demand controlled hip extension and midline range without overextension. Adequate hamstring, hip flexor, and spinal positioning are needed to move safely and efficiently.
• Speed (4/10): Quick transitions help, but the stimulus favors deliberate pacing. Over-speeding early usually backfires on the barbell and midline, increasing rest and slowing later rounds.
• Power (3/10): There’s minimal need for explosive output. Efficient barbell cycling and controlled GHD tempo matter more than peak power or fast accelerations.

Movements

• Deadlift
• Run
• GHD Sit-Up

Scaling Options

Scale to: 5 rounds: 400m Run, 20 GHD or 25 AbMat Sit-Ups, 15 Deadlifts 185/125 • 5 rounds: 300m Run, 20 anchored sit-ups, 12 Deadlifts 205/135 • 4 rounds: 400m Run, 20 GHD Sit-Ups, 12 Deadlifts 225/155

Scaling Explanation

These options reduce load, volume, and/or distance while preserving the triplet structure and midline-heavy hinge stimulus, enabling consistent round times and safe mechanics.

Intended Stimulus

A strong but sustainable grind. Runs feel controlled, not sprints. GHD sit-ups are smooth and unbroken for advanced athletes, or smartly partitioned for consistency. Deadlifts are broken early to protect midline and grip, with tight bracing every rep. Expect round times around 4–6 minutes with minimal chalking and steady, repeatable splits.

Coach Insight

Pace the first two rounds conservatively—think marathon, not sprint. Use the run to reset your breathing. The one thing: Break the deadlifts early (e.g., 5-5-5 or 8-7) and keep a perfect brace—no soft backs. Common mistakes: Flying the first run, giant first deadlift set, or sloppy GHD ROM. Protect your midline by moving deliberately and maintaining tension.

Benchmark Notes

Times range from 45 minutes for newer athletes to about 20 minutes for elites. If you’re around 29 minutes, you’re right in the middle of the pack. Use these targets to select an appropriate deadlift load and GHD scaling so you can maintain steady round splits without redlining.

Modality Profile

The workout is evenly split across monostructural running, gymnastics via GHD sit-ups, and weightlifting with heavy deadlifts. Time spent per round is fairly balanced, with each modality contributing meaningfully to overall fatigue and pacing strategy.

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