Workout Description

Why This Workout Is Hard

A long 18-minute triplet with moderate barbell loading, high lower-body plyometrics, and grip-taxing gymnastics. The push press at 115/75 lb requires efficient cycling under fatigue, while toes-to-bar accumulate quickly and punish pacing errors. Although accessible, sustaining output for 18 minutes with minimal rest makes this a demanding test of stamina, grip, and midline control.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): Repeated barbell and gymnastics sets challenge shoulder, core, and hip stamina. The volume compounds if early sets are too big, forcing longer breaks later.
• Endurance (7/10): Eighteen minutes rewards steady aerobic output and breathing control. You’ll move continuously with short transitions, keeping heart rate high but sustainable for the entire piece.
• Power (6/10): Box jumps and crisp barbell cycling reward explosive hips and fast dip-drive, especially when fatigue would otherwise slow movement speed.
• Speed (6/10): Quick transitions and consistent set times are key. It’s not a full sprint; smart tempo and minimizing dead time determine score.
• Strength (4/10): The push press load is moderate rather than maximal. Strength helps, but efficiency and cycling mechanics matter more than peak force.
• Flexibility (3/10): Adequate shoulder overhead range and hip/hamstring mobility are needed for stable lockout and clean toes-to-bar positions, but demands aren’t extreme.

Scaling Options

Scale to: 20/16 in box • Push Press 95/65 → 75/55 lb (choose load for 1–2 sets) • Hanging Knee Raises or Toes-to-Rings

Scaling Explanation

These options keep the 18-minute aerobic grind and shoulder-lat stamina while adjusting skill and load so athletes can maintain quick sets and short transitions.

Intended Stimulus

A sustained, repeatable pace that stays just uncomfortable. You should keep moving with minimal transition time, cycling push presses efficiently and managing grip for toes-to-bar. Box jumps set the rhythm; push press is the linchpin; toes-to-bar dictate rest. Aim to maintain even splits across the entire 18 minutes without late collapse.

Coach Insight

Pace the first 4–5 minutes conservatively—about 80–85% effort—then hold. Unbroken push presses early are okay, but shift to a strategic break (7/5 or 6/6) before form deteriorates. One tip: Protect your grip. Shake out on transitions and keep TTB sets small-but-quick (e.g., 5/4 or 3/3/3). Avoid rebounding box jumps too early, taking TTB to failure, and resting with the bar on your shoulders—either lock out or set it down.

Benchmark Notes

Scores are total reps across 18 minutes. Each full round is 36 reps. Beginners might aim for 2–4 rounds (72–144 reps), intermediates 5–7 rounds (180–252), and advanced 8–10 rounds (288–360). Choose a push press weight you can cycle in 1–2 quick sets so the stimulus remains aerobic.

Modality Profile

Two of the three movements are gymnastics (box jumps and toes-to-bar), emphasizing bodyweight control and grip. The push press is weightlifting and comprises the remaining time. No monostructural element is included, though the pace feels cyclical if transitions and sets are kept tight.

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