Workout Description

Why This Workout Is Very Hard

Heavy barbell pieces paired with high-volume gymnastics create a potent grip and midline test. The 3-round format rewards unbroken or near-unbroken sets, but the accumulating fatigue makes it difficult to sustain. Advanced athletes can finish sub-18 minutes; many will land 18–24 minutes. Loads, kipping skill, and strict hand-release push-ups elevate the challenge.

Benchmark Times for Pheezy

• Elite: <14:00
• Advanced: 16:00-18:00
• Intermediate: 20:00-21:00
• Beginner: >25:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High total rep count across pulling, midline, and pressing demands requires repeated submax efforts with minimal rest. Fatigue management is key across 162 gymnastics reps and 45 heavy barbell reps.
• Strength (6/10): Loads (165/105 front squat and jerk, 225/155 deadlift) demand solid baseline strength, especially under fatigue, but they are not maximal singles—strength endurance over pure max strength.
• Endurance (6/10): About 15–25 minutes of continuous work taxes aerobic capacity, but without pure monostructural movement. The engine supports sustained sets and short breaks rather than long, steady-state efforts.
• Power (5/10): Push jerks benefit from crisp dip-drive and fast turnover, while barbell sets of five reward explosive mechanics. The rest of the piece is more grindy than purely explosive.
• Speed (5/10): Transitions and deliberate barbell cycling matter, but rep volume and grip limitations prevent an all-out sprint. Smart cadence beats reckless speed here.
• Flexibility (4/10): Front rack and overhead positions require adequate shoulder, thoracic, and hip mobility. Not extreme, but limited mobility will slow barbell cycling and increase fatigue.

Movements

• Push Jerk
• Push-Up
• Front Squat
• Toes-to-Bar
• Deadlift
• Pull-Up

Scaling Options

Scale to: 135/95 lb FS & PJ, 185/125 lb DL (reps as Rx) • Ring Rows + Hanging Knee Raises + Elevated HR Push-Ups • 3 rounds with 12-12-12 gymnastics reps (loads as Rx or slightly reduced)

Scaling Explanation

These options reduce load, skill, and volume while preserving the push/pull balance, grip and midline fatigue, and the heavy-then-gymnastics rhythm of the original workout.

Intended Stimulus

A sustained, gritty effort where grip and midline are constantly under pressure. Barbell sets should feel heavy yet snappy for sets of five, with quick transitions to the rig. Gymnastics are managed in small, consistent sets to avoid redlining. Aim for relentless pacing and minimal chalk breaks.

Coach Insight

Open with conservative gymnastics sets (e.g., 6-6-6 or 7-6-5) and keep rests to 5–10 seconds. Treat barbells as composed, crisp sets of five. Biggest tip: Protect your grip—break early on pull-ups and toes-to-bar so you never fail. Avoid: No-repping hand-release push-ups, soft lockouts on jerks, and staring at the bar before picking it up.

Benchmark Notes

These time levels map to finishing speeds from cap (L1) down to elite (L9). L5 around 21:00 reflects steady sets with brief breaks; L7–L9 require larger unbroken sets and fast transitions. Use them to guide scaling and pacing decisions for your current capacity.

Modality Profile

No monostructural element. Time is dominated by gymnastics (pull-ups, toes-to-bar, hand-release push-ups), which accrue the most reps and rest needs. The barbell shows up in short, heavy sets that influence pacing but occupy less of the total volume.

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