Workout Description

Why This Workout Is Very Hard

Heavy squats and deadlifts at near-advanced loads create significant systemic fatigue across 100 total barbell reps, while five 400 m sprints drive heart rate and respiration. Built-in rest encourages high output but magnifies metabolic cost. Movement complexity is basic, yet the strength requirements, volume, and sustained intensity place this solidly in the Very Hard category for most athletes.

Benchmark Times for PK

• Elite: <25:00
• Advanced: 27:00-29:00
• Intermediate: 31:00-33:00
• Beginner: >45:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): A total of 100 heavy barbell reps taxes local muscular endurance of legs, hips, and trunk across multiple rounds with short rests, demanding sustained force output under fatigue.
• Strength (7/10): Prescribed loads are heavy for sets of 10, requiring strong absolute and positional strength in the squat and deadlift for safe, efficient cycling under fatigue.
• Speed (6/10): Built-in rest lets athletes push fast 400s and crisp barbell sets. Speed matters on transitions and barbell setup, but heavy loads limit pure cycling speed.
• Power (6/10): Sprint running and strong leg/hip drive off the floor require explosive intent, especially early in rounds, though fatigue shifts output toward grindy repetitions later.
• Endurance (5/10): Five repeat 400 m efforts challenge aerobic capacity, but the total running volume is moderate and broken up with rest. Cardio demand is significant yet not dominant compared to lifting work.
• Flexibility (4/10): Solid hip, ankle, and thoracic mobility are needed for depth, posture, and bracing in back squats, though the ranges are standard and not demanding of extreme flexibility.

Movements

• Back Squat
• Deadlift
• Run

Scaling Options

Scale to: Back Squat 155/105 & Deadlift 185/125 • 7 Back Squats + 7 Deadlifts per round & 300 m run • 10 Goblet Squats (53/35) + 10 Deadlifts 155/105 & 200 m run

Scaling Explanation

These options lower absolute load and/or volume while preserving the triplet structure, leg stimulus, and repeat sprint intent so athletes keep the intended pacing and intensity.

Intended Stimulus

Fast but controlled barbell sets into hard 400 m efforts. The 2:00 rest should let you push pace without redlining. Aim for 1-2 quick sets on back squats, steady 1-2 sets on deadlifts, and a strong run that you can repeat. Breathing should be high, legs burning, but technique must stay crisp across all five rounds.

Coach Insight

Open the first two rounds at 85-90% effort, then match or slightly negative-split rounds 3-5. Transition purposefully; treat rest as active recovery with deep breathing. Your most important tip: brace and keep perfect positions—quality reps save more time than rushed, sloppy sets. Avoid redlining on round one, soft bracing on squats, and jerking deadlifts. Plan your breaks before you start.

Benchmark Notes

Times range from 45:00 (newer athletes, more rest walking and singles on lifts) down to 25:00 (elite, unbroken or quick sets with fast 400s). If you’re around 33:00, you’re on track. Faster times demand tight sets, efficient barbell transitions, and hard yet sustainable sprints.

Modality Profile

Two heavy barbell movements dominate time and fatigue, making weightlifting the primary component. The 400 m runs each round add a meaningful monostructural dose, but no gymnastics elements are present. Overall, the session is barbell-heavy with repeated, short running efforts.

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