Workout Description

Why This Workout Is Very Hard

Heavy barbell ladders up to 315/205 lb test maximal strength under fatigue, while pistols demand high-level single-leg stability and mobility. The total volume (60 clean-and-jerks, 90 box jumps, 90 pistols) compounds leg fatigue and pacing complexity. Most athletes face sticking points at the 225–315/145–205 bars or pistols within a tight 20-minute cap.

Benchmark Times for Open 20.4

• Elite: <13:00
• Advanced: 14:00-15:00
• Intermediate: 16:00-17:00
• Beginner: >20:00

Training Focus

This workout develops the following fitness attributes:

• Power (8/10): Explosive hip drive in cleans, aggressive jerks, and rebounding or fast step-down box jumps emphasize repeated power outputs.
• Strength (8/10): Top bars (275/175 and 315/205 lb) approach near-max efforts for many, turning late reps into heavy singles under significant fatigue.
• Stamina (7/10): High lower-body volume (box jumps and pistols) plus repeated cleans/jerks demand sustained leg and shoulder endurance across many sets under fatigue.
• Flexibility (6/10): Pistols require ankle dorsiflexion, hip control, and balance; clean and jerk demands front rack, thoracic, and overhead mobility for safe, efficient positions.
• Speed (5/10): Early rounds allow quick cycling, but later heavy bars and pistol balance reduce cadence, shifting toward controlled singles and steady transitions.
• Endurance (4/10): Sustained effort over 20 minutes with elevated heart rate, but barbell breaks and heavy singles limit pure aerobic continuity compared to running or rowing workouts.

Scaling Options

Scale to: Step-ups instead of box jumps • Lighter barbell ladder (e.g., 75/55 → 95/65 → 115/75 → 135/95 → 155/105 → 185/125) • Pistols to a box/target or alternating lunges

Scaling Explanation

These options maintain the workout’s flow (cyclical legs, barbell under fatigue, single-leg skill) while adjusting load and complexity so you can keep moving and hit the intended stimulus within the cap.

Intended Stimulus

Start fast but controlled on box jumps, then settle into manageable sets or quick singles on the barbell. Pistols should be smooth and steady without long breaks. The workout should feel like repeated powerful barbell efforts interrupted by purposeful, efficient bodyweight work. You’re racing the clock while respecting heavy lifts and maintaining balance under fatigue.

Coach Insight

Pace the first three barbell segments so you arrive at pistols with legs and breathing in check. Quick singles are fine once the bar turns heavy. The one tip: Respect transitions. Small, consistent breaks beat long chalk or setup pauses. Common mistakes: Rushing pistols and missing reps, opening too hot on box jumps, and taking unnecessary rest before heavy bars. Keep moving.

Benchmark Notes

Times range from hitting the 20-minute cap to elite finishes near 13 minutes. Many intermediate athletes reach the 225/145 or 275/175 bars with remaining pistols. Use these tiers to gauge pacing and where you’ll likely slow: transitions into pistols and the final two heavy barbells.

Modality Profile

Two of the three movements are gymnastics (box jumps and pistols), but the time sink often becomes the heavy clean-and-jerk ladder. Expect slightly more time in weightlifting due to setup, singles, and rest before heavy attempts.

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