Workout Description
7 Rounds For Time
18 Dumbbell Hang Squat Cleans (35/25 lb)
18 Pull-Ups
10 Power Cleans (135/95 lb)
10 Handstand Push-Ups
Why This Workout Is Extremely Hard
High-volume mixed-modal piece with advanced gymnastics and moderate barbell loading. Across 7 rounds you’ll accumulate 392 reps, including 126 pull-ups and 70 handstand push-ups—significant upper-body fatigue. Expect long duration, grip and shoulder blow-up, and sustained leg stamina from 126 dumbbell squat cleans plus 70 power cleans.
Benchmark Times for Santiago
- Elite: <28:00
- Advanced: 31:00-35:00
- Intermediate: 39:00-44:00
- Beginner: >70:00
Training Focus
This workout develops the following fitness attributes:
- Stamina (9/10): Very high total reps for pulling, pressing, and squatting tax local muscular endurance—especially shoulders, grip, and legs—requiring smart set management and efficient movement under fatigue.
- Endurance (6/10): No monostructural work, but the long duration and repetitive sets demand an aerobic base to recover between bouts and sustain output across seven rounds without significant drop-off.
- Power (5/10): Repeated power cleans reward explosive hips and quick turnover, but the session emphasizes sustained output more than peak power.
- Strength (5/10): Moderate barbell and dumbbell loads; not maximal, but cumulative volume demands adequate baseline strength to maintain form and cycle reps consistently.
- Speed (4/10): Quick transitions help, yet most athletes must pace. Cycling efficiency matters, but it’s not a sprint; controlled cadence prevents blow-ups.
- Flexibility (4/10): Requires solid overhead mobility for handstand push-ups and good front rack/squat positions for dumbbell squat cleans; not extreme but poor mobility will slow cycle time.
Scaling Options
Scale to: 5 rounds • DB 25/15 lb, PC 95/65 lb • Ring rows + Pike or Box HSPU
Scaling Explanation
Reducing rounds, loads, and gymnastics difficulty preserves the stimulus—sustained mixed-modal work with high muscular endurance—while keeping movement quality and consistent pacing.
Intended Stimulus
A long, grinding effort with deliberate pacing. You should feel steady but pressured—breathing controlled, forearms and shoulders burning, legs taxed from recurring squat cleans. Break sets before failure, keep transitions tight, and aim to hold consistent round times without major drop-offs.
Coach Insight
Pace round one like it’s round four. Open with manageable sets (e.g., 10-8 DB cleans, 10-8 pull-ups, 5-5 power cleans, 6-4 HSPU) and stick to the plan.
One tip: Protect your grip—planned breaks beat forced long rests.
Avoid early redlining, sloppy squat depth, and letting HSPU hit failure. Quick chalk, quick breaths, move.
Benchmark Notes
Use these finish-time tiers to gauge pacing and scaling. If you’re beyond the L4–L5 range mid-workout, reduce reps or modify movements to keep moving. Elite athletes can push unbroken sets; most should manage fatigue with small, frequent breaks.
Modality Profile
Two gymnastics movements (pull-ups, handstand push-ups) and two weightlifting movements (dumbbell hang squat cleans, power cleans) per round, with equal rep emphasis. No monostructural elements. Time is split relatively evenly between loaded and gymnastics work.
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