Workout Description

Why This Workout Is Extremely Hard

This is a brutally high-volume barbell complex: 100 power cleans, 200 front-rack lunges, and 100 push presses at a moderate load. Expect significant local muscular fatigue in legs, shoulders, and grip, plus systemic fatigue from total work. Movement complexity is moderate, but duration and volume push this into an endurance grind for most athletes, often 35–60+ minutes depending on capacity and pacing.

Benchmark Times for Oh No Curtis P

• Elite: <35:00
• Advanced: 40:00-45:00
• Intermediate: 50:00-55:00
• Beginner: >90:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): Very high total reps under load taxes local muscular endurance in legs and shoulders. The front rack adds sustained isometric demand through the trunk and upper back.
• Power (6/10): Each clean and push press demands crisp hip drive. Output is blunted by volume, yet repeated small bursts of power are essential for efficient barbell cycling.
• Endurance (6/10): Long, continuous effort with elevated heart rate. Minimal monostructural work, but the sheer duration drives aerobic demand and tests the ability to keep moving under fatigue.
• Strength (5/10): Loads are moderate, not maximal. Strength matters for safe front rack positions and stable push presses, but the challenge is primarily repeating submaximal efforts.
• Flexibility (4/10): Requires adequate front rack mobility and hip/knee range for stable lunges and safe overhead lockout. Not extreme, but limitations will slow cycling and increase fatigue.
• Speed (3/10): Not a sprint. Successful athletes maintain steady, repeatable sets with controlled transitions rather than fast, risky cycling that leads to excessive rest.

Scaling Options

Scale to: 100 reps at 75/55 lb • 75 reps at 95/65 lb • 50 reps at 105/70 lb (front-rack reverse lunge allowed)

Scaling Explanation

These options adjust load and volume to maintain steady movement, safe positions, and a challenging 35–55 minute effort without excessive rest or technique breakdown.

Intended Stimulus

A long, grinding barbell session. You should feel a deep leg and shoulder pump with steady breathing, not redline. Aim for small, sustainable sets with brief, planned rest. Keep the bar moving efficiently, protect positions, and avoid failing push presses. The goal is consistent work from start to finish without long breaks.

Coach Insight

Pace with small sets early (e.g., 3–5 complexes), rest 10–20 seconds, and repeat. Aim to hold the same cadence across the entire 100. The one tip: choose reverse lunges to keep balance and protect knees, and breathe at the top before each push press to lock in your brace. Common mistakes: opening with big sets, sloppy front rack, re-dipping on the push press, and letting steps get wobbly.

Benchmark Notes

Times range from 90 minutes (newer athletes) down to 35 minutes (elite). Most intermediate athletes should target 45–55 minutes. Use these levels to choose a load and rep strategy that keeps you moving with minimal long breaks while maintaining consistent movement quality.

Modality Profile

This workout is 100% weightlifting: barbell power cleans, front-rack lunges, and push presses. There’s no monostructural or gymnastics element. The metabolic challenge comes from cycling a moderate load for very high volume with minimal transitions.

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