Workout Description

Why This Workout Is Extremely Hard

Three miles of running at aggressive window deadlines plus heavy barbells (315/205 deadlift, 225/155 power clean, 135/95 overhead squat) create a brutal blend of endurance, strength, and mobility. Minimal lifting time after fast miles demands near-threshold pacing and efficient barbell work. Volume, duration, and loading place this firmly in the “Extremely Hard” category.

Training Focus

This workout develops the following fitness attributes:

• Endurance (9/10): Three total miles inside tight windows demand strong aerobic capacity and sustained threshold running with minimal recovery between efforts.
• Strength (7/10): Heavy deadlifts (315/205) and moderate-heavy power cleans (225/155) stress absolute strength under fatigue, though not true max efforts.
• Stamina (6/10): Repeated barbell reps after fast runs require muscular endurance, especially in the posterior chain, legs, and shoulders across three segments.
• Flexibility (6/10): Overhead squats require solid shoulder, thoracic, hip, and ankle mobility, especially when performed fatigued after running.
• Power (6/10): Explosive hip extension is vital for heavy power cleans and efficient deadlift bar speed; overhead squats reward powerful, crisp stand-ups.
• Speed (5/10): You’ll push fast mile paces; barbell work is mostly controlled singles, with faster cycling on overhead squats for advanced athletes.

Scaling Options

Scale to: 1200–1000–800m runs per window • 275/185 DL, 185/125 PC, 95/65 OHS • Swap OHS to Front Squat if mobility limits (same load or slightly heavier)

Scaling Explanation

Shorter runs preserve lifting time, lighter loads maintain movement quality under fatigue, and front squats let athletes train the stimulus if overhead mobility is a limiter.

Intended Stimulus

Sustain a hard but repeatable mile pace to earn lifting time, then accumulate smart, high-quality reps. Deadlifts and power cleans should be mostly quick singles with minimal rest. Overhead squats should be stable sets with excellent positions. Expect deep breathing, burning legs, and a grip/core challenge without redlining early.

Coach Insight

Pace the runs just below your redline so you can lift immediately. Fight to minimize the time between finishing the mile and your first rep. One tip: Make the barbell ready for quick singles; hook grip and pre-set plates to avoid any fiddling. Avoid two traps: overcooking the first mile and failing overhead squat depth/lockout when fatigued.

Benchmark Notes

Your score is total barbell reps. Faster mile splits leave more lifting time, driving higher totals. Beginners may only reach the bar briefly each window; elites can accrue significant reps, especially on power cleans and overhead squats. Use these levels to gauge pacing targets and realistic rep goals.

Modality Profile

Most of the time is spent running; three miles inside 30 minutes dominate the session. The remaining time is devoted to heavy-to-moderate barbell work across three lifts. There are no gymnastics elements, making this primarily monostructural with a secondary weightlifting emphasis.

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