Workout Description

Why This Workout Is Very Hard

High-skill gymnastics volume meets a very heavy, mobility-demanding barbell. Sixty-four pull-ups tax grip and lats before you stabilize 205/125 lb overhead for deep squats. Volume is short, but intensity is sky-high; breaks and failed attempts add up quickly. Advanced athletes finish in 3–6 minutes; most Rx athletes land 4–8 minutes if pull-ups and OHS are solid.

Benchmark Times for Regionals 14.5

• Elite: <2:30
• Advanced: 3:00-3:30
• Intermediate: 4:00-5:00
• Beginner: >12:00

Training Focus

This workout develops the following fitness attributes:

• Speed (8/10): Fast cycling on pull-ups and decisive transitions are rewarded. The workout favors athletes who can move quickly without losing mechanics.
• Stamina (7/10): Sustained muscular output: big pull-up set followed by stabilizing a heavy barbell for multiple deep squats. Fatigue management is key to avoid blow-ups.
• Strength (7/10): Overhead squat at 205/125 lb requires significant leg strength plus overhead stability. Insufficient absolute strength can stop progress regardless of fitness.
• Flexibility (6/10): Solid shoulder, thoracic, hip, and ankle mobility are required to maintain an upright, stable overhead squat position under heavy load.
• Power (5/10): Explosive leg drive out of the hole and powerful butterfly/kipping pull-ups help, but the piece is more control than pure explosiveness.
• Endurance (3/10): Short, non-monostructural sprint with limited breathing demand compared to strength and skill. Cardio matters, but lungs are not the limiter for most athletes.

Scaling Options

Scale to: 64 Pull-Ups + 8 Overhead Squats (155/105 lb) • 48 Pull-Ups + 8 Overhead Squats (135/95 lb) • 64 Ring Rows + 8 Front Squats (135/95 lb)

Scaling Explanation

These options preserve the pull volume and a challenging squat stimulus while adjusting load and skill to keep the workout fast, safe, and technically sound.

Intended Stimulus

A fast, punchy burner. Hit the pull-ups in large, confident chunks with minimal chalk breaks, then stabilize and drive through the heavy overhead squats. This should feel urgent but controlled—avoid failure on the bar and keep transitions snappy. Ideally, finish with one composed set of overhead squats under fatigue.

Coach Insight

Break the pull-ups before you have to. Quick sets with short rests beat one big set and a long melt-down. The one tip: earn your overhead squats by pacing the pull-ups just enough to keep your shoulders fresh for a stable lockout. Common mistakes: opening unbroken when you can’t sustain; loose midline in OHS; slow, fussy transitions and over-chalking.

Benchmark Notes

Times hinge on unbroken or near-unbroken pull-ups and confidence with the heavy overhead squat. Faster athletes minimize transitions and avoid failed reps. Use these tiers to gauge whether to push unbroken sets or plan quick, small breaks to keep moving without redlining.

Modality Profile

Most of the time is spent on gymnastics via 64 pull-ups, which drive grip and upper-body fatigue. The barbell is only eight reps, but the heavy overhead squat contributes meaningfully to time and difficulty. No monostructural elements are present, so the split is predominantly gymnastics with a significant weightlifting component.

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