Workout Description

Why This Workout Is Hard

Moderate loads but high total barbell volume (26 loaded step-ups plus 51 power cleans and 63 deadlifts) create significant posterior-chain fatigue. Combined with 57 sit-ups and a finishing 31-calorie row, the work is sustained and metabolically taxing. Skills are basic, but cycling and pacing demands place it solidly in the Hard category.

Benchmark Times for Northrup

• Elite: <12:00
• Advanced: 13:00-14:00
• Intermediate: 15:00-16:00
• Beginner: >22:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (7/10): High total reps on light-to-moderate barbell movements plus sit-ups demand sustained muscular output, especially in the posterior chain and midline.
• Endurance (6/10): Rowing and sustained barbell cycling require steady engine work. Breathing should remain controlled but challenged, especially through the middle rounds and the closing row.
• Speed (6/10): Efficiency and quick transitions are rewarded, but sustained pacing trumps pure sprinting. The finisher row invites a late push in speed.
• Power (4/10): Power cleans have an explosive element, but weight is light; power expression supports faster cycling rather than one-rep power output.
• Strength (4/10): Loads are moderate; strength is secondary to cycling efficiency. Athletes with solid baseline pulling strength will move faster with fewer breaks.
• Flexibility (2/10): Standard ROM: hip/knee extension, neutral spine, and front-rack mobility for cleans. No extreme positions required, but stable positions matter as fatigue sets in.

Movements

• Power Clean
• Step-Up
• Sit-Up
• Deadlift
• Row

Scaling Options

Scale to: Barbell 75/55 or 65/45 lb • Box 20/16 in or use front-rack DB step-ups • Reduce to 3 rounds of 12 cleans/15 sit-ups/15 deadlifts and 20-cal row

Scaling Explanation

These options lower loading, range, and total volume while preserving the workout’s flow, barbell cycling, unilateral demand, and a strong cardio finish.

Intended Stimulus

A sustained, moderate-high effort with smart barbell cycling. Step-ups feel grindy but controlled; middle rounds test breathing and grip while you keep sets short and quick. Finish with a strong but sustainable push on the rower. You should move consistently with minimal long breaks and finish feeling spent but not wrecked.

Coach Insight

Pace the step-ups—smooth sets, stable rack, and deliberate footwork. In the 3 rounds, break cleans and deadlifts early (e.g., 9-8, 12-9) to keep moving. Most important: Protect your back—brace every pull and keep the bar close. Quick hooks and short rests beat big sets. Avoid sprinting the first round and gassing before the row; sloppy back positions and missed bracing are the common fails.

Benchmark Notes

If you’re finishing around 16 minutes, you’re on track for the intended stimulus. Newer athletes may land closer to 18–22 minutes, while advanced athletes can push near 12–14 minutes. Use these levels to pick weights and pacing that keep you moving without long breaks.

Modality Profile

Weightlifting dominates with back-rack step-ups, power cleans, and deadlifts. Gymnastics contributes via sit-ups. The closing row adds a smaller monostructural element. Time and volume are concentrated in barbell work, with short but meaningful time on sit-ups and the finishing row.

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