Workout Description

Why This Workout Is Hard

A short, ascending ladder with a moderate barbell (135/95 lb) and high-skill gymnastics creates nonstop intensity. The 7-minute cap compresses effort into a sprint, while grip, midline, and breathing are taxed heavily as reps climb. Efficient barbell cycling and proficient toes-to-bar are required to advance; intermediates reach mid-15s, elites push into 18–21.

Training Focus

This workout develops the following fitness attributes:

• Speed (8/10): Fast singles on the barbell, crisp footwork, and short transitions define success. Quick bar cycling and immediate re-grips on the bar are essential to keep the pace.
• Power (7/10): Explosive hip extension drives efficient clean-and-jerks and powerful kips. The ability to produce quick force repeatedly is key to advancing up the ladder.
• Stamina (7/10): Climbing reps punish grip, midline, and shoulders. Athletes need sustainable sets and quick breaks to maintain output on both the barbell and the rig as fatigue accumulates.
• Strength (5/10): Load is moderate for most; absolute strength matters less than repeatability. Athletes with solid clean-and-jerk strength can hold faster singles or small sets under fatigue.
• Endurance (5/10): Seven minutes favors anaerobic capacity more than pure endurance, but breathing spikes immediately. You must recover fast between short sets while keeping transitions tight to avoid redlining too early.
• Flexibility (3/10): Requires adequate shoulder and thoracic mobility for safe OH positions and a consistent kip. Hip flexion/extension range helps connect toes-to-bar without arching excessively.

Scaling Options

Scale to: 115/75 lb Clean and Jerk + Toes-to-Bar • 95/65 lb Clean and Jerk + Hanging Knee Raise (to hip height) • 75/55 lb Power Clean & Push Press + V-Up or Strict Sit-Up

Scaling Explanation

These options preserve the fast couplet stimulus, manage grip and midline demands, and let athletes climb the ladder while maintaining consistent movement quality and short rests.

Intended Stimulus

Fast, aggressive pacing that feels like a sustained sprint. Move quickly with controlled breathing, using short, planned breaks before you fail. Clean-and-jerks should be quick singles or small sets from the start, and toes-to-bar should be managed early to protect grip. The finish should feel like an all-out effort without redlining too soon.

Coach Insight

Pace: Start with quick singles on clean-and-jerks, short step-backs, and immediate re-grips. Break toes-to-bar early (2–3 small sets) to save grip. The one tip: Protect your grip and kip rhythm—short, repeatable sets beat early blow-ups. Avoid: Opening unbroken, sloppy footwork, and resting too long between movements. Keep transitions under 5 seconds.

Benchmark Notes

Scored by total reps in 7 minutes. Around 60 reps finishes the round of 12; 90 finishes 15; 126 finishes 18. Use the tiers to gauge progress up the ladder—aim to beat your last effort by 5–10 reps through smarter pacing, tighter transitions, and earlier set management.

Modality Profile

This is a classic couplet: weightlifting (clean-and-jerk) and gymnastics (toes-to-bar). Time tends to skew slightly toward barbell work due to setup and cycling speed, while hanging core work contributes heavy grip and midline fatigue. No monostructural element is present.

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