Workout Description

Why This Workout Is Hard

Twenty minutes of continuous work with repeated barbell cycling and short runs makes this a demanding, sustained effort. Loads are light-to-moderate but accumulate quickly: 21 barbell reps per round plus a 200m run. Movement complexity is moderate, yet the volume and duration challenge pacing, breathing, and shoulder-leg stamina, pushing most athletes past typical medium benchmarks.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High barbell volume (21 reps per round) repeatedly taxes shoulders, legs, and midline. Success hinges on sustaining unbroken or near-unbroken sets without significant drop-off across many rounds.
• Endurance (6/10): A 20-minute clock with recurring 200m runs demands steady aerobic output. Pace should feel controlled-but-urgent with breathing as the limiter if you overreach early on the barbell or the run.
• Speed (6/10): Cycle speed and transitions drive scores. Quick but controlled barbell turnover and short breaks between movements, plus a brisk 200m, determine round times more than heavy grinding.
• Power (5/10): Squat cleans demand repeated explosive triple extension. While load is light, repeated accelerations and quick turnover reward athletes with efficient, crisp mechanics and barbell speed.
• Flexibility (4/10): Front rack and deep squat positions are required for squat cleans and back squats. Adequate shoulder, wrist, and hip mobility helps maintain positions and reduce fatigue and time under tension.
• Strength (3/10): Loads are light-to-moderate for most, prioritizing cycling over max strength. Strength matters most for consistent bar path and maintaining mechanics under fatigue, not absolute lifting ability.

Scaling Options

Scale to: 30/20 kg barbell • 150m run • 16-minute AMRAP

Scaling Explanation

Reducing load, shortening the run, or trimming duration preserves the workout’s sustained, cyclical feel while matching the intended unbroken sets and repeatable pacing for different capacities.

Intended Stimulus

Steady, repeatable rounds with minimal rest. Barbell sets should be unbroken or split once at most, with quick transitions. The run is purposeful but not an all-out sprint—fast enough to keep rounds consistent. You should feel a sustained shoulder and leg burn, breathing hard, yet able to hold pace for the full 20 minutes.

Coach Insight

Open at a pace you can hold from minute 2 to minute 18. If you’re debating unbroken, break early and intentionally to avoid blow-ups. One tip: Lock in tight positions—front rack and bar path efficiency make the bar feel lighter and save your shoulders for push press. Avoid sloppy cleans, soft lockouts, and long transitions; these add up fast and tank your round count.

Benchmark Notes

Aim for 6-8 rounds if you’re well-rounded with decent barbell cycling. Newer athletes will likely land around 3-5 rounds. Advanced athletes can push 9-10 rounds, while elites may flirt with 11+. Keep transitions tight, run hard but sustainable, and strive to keep barbell sets unbroken.

Modality Profile

Most time is spent on barbell work across three lifts (weightlifting dominant). The 200m run appears every round and meaningfully contributes to effort and pacing, but gymnastics is absent. Overall, expect about 60% barbell time and 40% monostructural running.

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