Workout Description

Why This Workout Is Hard

While the loads (135/95) are moderate in isolation, the high volume (50 reps each) and continuous nature create significant leg fatigue that compounds throughout. The deadlifts become increasingly challenging after pre-fatigued legs from squats, and the bar-over burpees add a cardio/power endurance element when legs are already taxed. Most athletes will need to break sets frequently by the final movement.

Benchmark Times for Robert Curatolo

• Elite: <6:00
• Advanced: 7:00-8:00
• Intermediate: 9:00-10:00
• Beginner: >18:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): 150 total reps of compound movements plus burpees tests muscular endurance severely, particularly in posterior chain and legs.
• Endurance (7/10): High-rep scheme combined with burpees creates significant cardiovascular demand. The continuous nature and volume challenge aerobic capacity throughout the workout.
• Speed (6/10): Quick transitions between movements and maintaining steady pace on burpees is crucial for good time.
• Flexibility (5/10): Full-depth squats, deadlift positioning, and burpee movements require decent hip and ankle mobility throughout.
• Strength (4/10): Moderate loads for squats and deadlifts (135/95) require strength, but not maximal. Volume makes it more stamina-focused.
• Power (2/10): While burpees have some explosive component, the workout primarily tests strength-endurance rather than power output.

Movements

• Back Squat
• Deadlift

Scaling Options

Weight reductions: 95/65 lbs or 75/55 lbs based on capacity. Can substitute front squats for back squats if mobility limited. For deadlifts, maintain load but reduce volume to 35 reps. Scale burpees to step-overs or regular burpees beside bar. Volume options: 40-30-30 or 35-35-35 total reps. Time cap at 20 minutes.

Scaling Explanation

Scale if unable to perform 15+ unbroken back squats or deadlifts at prescribed weight with good form. Also scale if unable to maintain steady burpee pace after barbell work. Priority is maintaining consistent movement patterns throughout - technique should not break down. Target completion time is 12-18 minutes. Athletes should feel challenged but able to maintain steady work rate.

Intended Stimulus

Moderate-length glycolytic workout targeting the 12-18 minute time domain. Primary focus is on posterior chain strength endurance combined with full-body conditioning. The workout tests both muscular endurance and mental toughness through high-volume compound movements.

Coach Insight

Break up back squats early into sets of 10-15 to preserve position. For deadlifts, consider sets of 8-12 with quick but deliberate resets. Bar-over burpees will be the limiting factor - maintain steady pace rather than sprinting. Key technique points: maintain neutral spine in squats/deadlifts, don't rush between reps, step-back burpees if needed. Common mistake is going too fast on first movement and burning out. Suggested approach: 5 sets of 10 for squats/deadlifts, burpees in sets of 5-8.

Benchmark Notes

This workout is most similar to Grace (30 C&J) and DT (5 rounds of barbell cycling), but with higher volume. Analysis: 1. Back Squats (135/95) - Fresh: 2.5 sec/rep × 50 = 125 sec - Sets of 15-20 for elite, 8-12 for intermediate - Add 20% fatigue + 30 sec breaks = 180 sec 2. Deadlifts (135/95) - Fresh: 2 sec/rep × 50 = 100 sec - Grip fatigue from squats minimal - Sets of 15-20, similar pattern - Add 25% fatigue + 30 sec breaks = 155 sec 3. Bar Over Burpees - Fresh: 4 sec/rep × 50 = 200 sec - Significant leg fatigue from previous work - Add 35% fatigue + breaks = 310 sec Transitions: 2 major transitions at ~15 sec each = 30 sec Total for elite (L10): ~675 sec Scale up 20% for L5: ~810 sec Scale up 80% for L1: ~1215 sec Compared to Grace (90-120s elite) and DT (360-420s elite), this workout has about 2x the volume but simpler movements. Final targets: Male: L10: 6:00-7:00 L5: 9:00-11:00 L1: 15:00-18:00 Female: L10: 8:00-9:00 L5: 11:00-13:00 L1: 18:00-20:00

Modality Profile

Of the 3 movements: Back Squat (W), Deadlift (W), and Bar Over Burpee (G), there are 2 weightlifting movements and 1 gymnastics movement. No monostructural movements present. Rounded to 70/30 split between W and G for clean numbers.

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