Workout Description

Why This Workout Is Very Hard

High total volume across five movements with repeated wall walks, 100 calories of rowing, and 75 barbell reps under fatigue. Loads are moderate but accumulate quickly, demanding grip, midline, and shoulder stamina. The 20-minute cap pushes sustained pacing with minimal rest. Transitions matter, but wall walks and cycling the barbell under fatigue raise movement complexity and systemic demand.

Benchmark Times for Open 25.3

• Elite: <12:30
• Advanced: 13:30-14:30
• Intermediate: 15:30-16:30
• Beginner: >20:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): Repeated wall walks and 75 barbell reps accumulate significant shoulder, posterior chain, and midline fatigue. Success depends on sustaining submaximal sets with brief rests while maintaining consistent movement quality.
• Endurance (6/10): Two 50-calorie rows plus a 20-minute time domain demand aerobic control and steady breathing. Athletes must maintain output without redlining early, especially before the mid- and late-workout barbell segments.
• Power (6/10): Cleans and snatches benefit from crisp, explosive pulls and fast turnover. Power output helps cycle lighter barbells efficiently, especially in later sets when technique and speed tend to degrade.
• Flexibility (5/10): Wall walks and snatches require shoulder flexion and thoracic mobility. Adequate overhead and wrist/ankle range help maintain positions, reduce energy leaks, and keep reps efficient when fatigued.
• Speed (5/10): This is paced, not a full sprint. Speed shows up in barbell cycling rhythm, faster wall-walk reps, and minimizing transitions without sacrificing control or positioning.
• Strength (5/10): Loads are moderate rather than maximal. Strength helps keep barbell sets larger and mechanics solid under fatigue, but absolute strength is not the limiter for most intermediate athletes.

Movements

• Wall Walk
• Snatch
• Deadlift
• Clean
• Row

Scaling Options

Scale to: 3 wall walks or wall walk to 2–3 abmat target • Row 35/28 calories each time • Deadlift 185/125 lb, Clean 95/65 lb, Snatch 75/55 lb

Scaling Explanation

Rep and load reductions preserve the stimulus—sustained effort with repeatable sets—while matching skill and strength so athletes can keep moving with quality positions and minimal long rests.

Intended Stimulus

Sustained, controlled intensity with short breaks that keep you moving. Rows should be strong but submaximal to preserve shoulders for wall walks and barbell sets. Barbell reps are cycled in manageable chunks with quick breath breaks. The workout should feel like steady pressure, building fatigue in the shoulders and posterior chain without ever fully redlining.

Coach Insight

Pace the first row at 80–85% and keep wall walks smooth. Break the barbell early (e.g., 5s or 7-5-5-4-4) to protect grip and positions. Aim for short, consistent rests. The one tip: Keep transitions under 10 seconds. Small, frequent sets beat one big blow-up. Common mistakes: Sprinting the first row, going unbroken on early barbell, and sloppy wall-walk standards. Hold your midline and stay deliberate.

Benchmark Notes

Times represent finish pace from beginners hitting the cap to elite athletes moving unbroken and sprinting the final row. If you’re near L5, plan steady sets with quick transitions. Faster levels require aggressive barbell cycling and confident wall walks without excessive rest.

Modality Profile

Time is split across repeated wall walks (gymnastics), two sizable rowing bouts (monostructural), and three barbell segments (weightlifting). Most athletes will spend slightly more time on the row and barbell, with wall walks as a recurring technical checkpoint.

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