Workout Description

Why This Workout Is Very Hard

This workout combines heavy barbell cycling (135/95) across multiple movements with high-skill elements (HSPU) and no built-in rest. The sequencing is particularly challenging - each barbell movement taxes the shoulders/core before hitting them again with burpees, push-ups, and HSPU. The 20-rep scheme and continuous format means significant fatigue accumulation throughout all muscle groups. Most average CrossFitters will need to break up sets significantly or scale weights.

Benchmark Times for Philip Petti

• Elite: <9:00
• Advanced: 11:00-13:00
• Intermediate: 15:00-18:00
• Beginner: >30:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): 200 total reps across multiple movement patterns tests muscular endurance extensively. Shoulder, hip, and core stamina particularly challenged through varied positions.
• Endurance (8/10): High volume of compound movements with significant barbell load creates sustained cardiovascular demand. The continuous nature without prescribed rest periods challenges aerobic capacity significantly.
• Flexibility (8/10): Overhead squats, thrusters, and handstand push-ups demand significant shoulder mobility and thoracic extension. Front rack position requires good wrist/ankle flexibility.
• Strength (7/10): Moderate-heavy barbell loads (135/95) for multiple movements require significant strength. The volume and fatigue make maintaining form on complex lifts challenging.
• Speed (7/10): Quick transitions between movements and efficient cycling of reps is crucial for good times. Maintaining speed under fatigue is key.
• Power (6/10): Olympic-style lifts and explosive movements like burpees require power output, though fatigue will impact explosiveness as workout progresses.

Movements

• Thruster
• Push-Up
• Front Squat
• Air Squat
• Overhead Squat
• Shoulder-to-Overhead
• Burpee
• Sit-Up
• Clean
• Handstand Push-Up

Scaling Options

Barbell weight: Scale to 95/65 lb or 75/55 lb based on capacity. Movement subs: Push-ups from knees, pike push-ups for HSPU, DB movements for barbell work. Volume options: Reduce to 15 or 12 reps per movement. For newer athletes: DB Thruster (25/15 lb), Regular Burpees, DB Clean (25/15 lb), Ab-Mat Sit-Ups, DB Push Press, Knee Push-Ups, DB Front Squats, Pike Push-Ups, Goblet Squats, Air Squats.

Scaling Explanation

Scale if unable to perform 5+ unbroken reps of any barbell movement when fresh, or if strict HSPU capacity is less than 3-5 reps. Target completion time is 15-25 minutes. Maintaining intensity and proper movement patterns throughout is crucial - scale load/movements if form deteriorates significantly or if rest periods become excessive. Priority is on consistent movement and steady work rate over Rx weights.

Intended Stimulus

Moderate-to-long glycolytic workout (15-25 minutes) with significant oxidative component. Primary challenge is maintaining power output across multiple barbell movements while managing fatigue. Tests both strength endurance and mental toughness through high-volume compound movements.

Coach Insight

Break up barbell work early - aim for sets of 5-7 reps when fresh. Quick but controlled transitions between movements. For barbell cycle (thruster/clean/S2O/OHS/FS), focus on efficient setup and consistent breathing patterns. Consider larger sets on bodyweight movements (8-10 reps) to minimize transitions. Watch technique deterioration on shoulder-intensive movements (HSPU, S2O) as fatigue builds. Key is finding sustainable pace - this is not a sprint.

Benchmark Notes

This is a heavy chipper with barbell cycling and gymnastics elements. Using DT (5 rounds of barbell cycling) as primary anchor, but scaling up significantly due to: 1. Movement breakdown (fresh state): - Thrusters (135/95): 3-4s × 20 = 60-80s - Burpees: 4s × 20 = 80s - Cleans (135/95): 3-4s × 20 = 60-80s - Sit-Ups: 2s × 20 = 40s - S2OH (135/95): 3-4s × 20 = 60-80s - Push-Ups: 2s × 20 = 40s - OHS (135/95): 4-5s × 20 = 80-100s - HSPU: 8-10s × 20 = 160-200s - Front Squats (135/95): 3-4s × 20 = 60-80s - Air Squats: 2s × 20 = 40s 2. Fatigue multipliers: - Heavy barbell cycling fatigue: +20-30% - HSPU after multiple overhead movements: +30-40% - Cumulative systemic fatigue: +15-25% 3. Transitions: 9 movement changes at 10-15s each = 90-135s DT anchor (155/105) is 360-420s for elite men. This workout has: - Similar total reps (200 vs 135) - Slightly lighter load but more complex movements - Added gymnastics elements - More transitions Projecting roughly 1.5x DT timeframe for elite performance. Recap: Men L10: 9:00 (540s) Men L5: 18:00 (1080s) Men L1: 30:00 (1800s) Women L10: 11:00 (660s) Women L5: 21:00 (1260s) Women L1: 35:00 (2100s)

Modality Profile

Out of 10 movements: 5 Gymnastics (Air Squat, Burpee, Handstand Push-Up, Push-Up, Sit-Up) and 5 Weightlifting (Clean, Front Squat, Overhead Squat, Shoulder-to-Overhead, Thruster). No Monostructural movements. Equal 50/50 split between G and W.

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