Workout Description

Why This Workout Is Extremely Hard

A half-bodyweight loaded 0.5-mile buy-in is brutally taxing before a 20-minute AMRAP that cycles five barbell lifts at 50% bodyweight and repeats a 0.5-mile run each round. Volume and duration are high, with compounded fatigue across posterior chain, legs, and shoulders. Managing breathing, grip, and barbell positions under persistent running makes this an extremely demanding session.

Training Focus

This workout develops the following fitness attributes:

• Endurance (8/10): Repeated 0.5-mile runs plus a long total session time drive a strong aerobic demand. Breathing control and steady pacing are essential to keep moving without extended breaks between barbell sets and runs.
• Stamina (7/10): Five barbell movements at moderate load, for repeated sets, test muscular endurance in legs, hips, and shoulders. Athletes must sustain form and output while fatigue accumulates over 20 minutes.
• Power (5/10): Hang power cleans and push jerks reward crisp, explosive mechanics. Power output matters for efficient cycling, though the long duration tempers all-out explosiveness.
• Strength (5/10): Half-bodyweight barbell across five lifts plus a weighted run requires solid base strength, but it’s submaximal. The emphasis is sustaining work at load rather than single-rep maximal force.
• Speed (4/10): This is steady and repeatable, not an all-out sprint. Quick, organized transitions and smooth barbell cycling help, but pacing trumps top-end speed.
• Flexibility (3/10): Front rack, overhead lockout, and squat depth demand competent mobility. Adequate shoulder, thoracic, and ankle range supports safe cycling, but extreme mobility is not required.

Scaling Options

Scale to: Buy-in 25–35% bodyweight vest + 400m runs + barbell at 30–35% BW • 20/14 lb vest (or no load) buy-in + 400m/200m runs by level + barbell 95/65 lb • No-load buy-in walk 400m + 200m runs + barbell empty/35 lb with 3 reps each

Scaling Explanation

These options reduce external load and run volume so athletes can maintain safe mechanics and steady pacing while preserving the workout’s long, mixed-modal grind and repeated barbell-cycling stimulus.

Intended Stimulus

A long, grinding mixed-modal effort. The buy-in should feel heavy and deliberate, immediately elevating heart rate before you settle into steady, sustainable rounds. Barbell sets should be unbroken or in one planned break, with runs at a controlled aerobic pace. Aim for smooth transitions, consistent breathing, and repeatable movement quality throughout.

Coach Insight

Pace the buy-in—finish strong but not redlined. In the AMRAP, choose a barbell you can cycle in 1–2 sets across all movements and run at a conversational pace. One tip: Lock in clean front rack and overhead positions early; solid positions save grip and breathing. Avoid rushing the hang clean into sloppy front rack, jerking without bracing, or over-pacing the first run.

Benchmark Notes

Scores reflect total rounds in the 20:00 AMRAP after the weighted run buy-in. Most athletes will complete 1.5–2.5 rounds; advanced athletes may reach 3+ rounds. Use rounds plus partial reps to record tie-break detail (e.g., 2+400m run). The buy-in does not count toward AMRAP rounds.

Modality Profile

Most time is spent running: a heavy buy-in and a 0.5-mile run each round push monostructural work to about 60%. The remaining 40% is weightlifting through five barbell movements cycled for small, repeatable sets. No gymnastics elements are included.

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