Workout Description

Why This Workout Is Very Hard

Heavy barbell pieces appear twice per round (squat cleans and jerks at 155/105 lb) plus a heavy deadlift minute at 245/165 lb. Combined with sprint shuttles and burpees, this Fight-Gone-Bad-style format packs high output into 15 working minutes. Loads challenge strength and barbell cycling while the pace drives heart rate, making it a demanding mixed-modal grinder.

Training Focus

This workout develops the following fitness attributes:

• Stamina (7/10): Muscular endurance is tested as legs, hips, and shoulders repeat submaximal efforts with minimal rest. Holding mechanics and barbell positions under fatigue determines whether output can be maintained across three rounds.
• Power (7/10): Explosive triple extension and aggressive drive in the jerk are rewarded. Efficient, powerful reps produce higher totals, whereas slow pulls and timid dips limit bar speed and cycle time.
• Strength (6/10): Loads are not maximal but are heavy enough to require substantial strength, especially once fatigue hits. Moving 155/105 lb for cleans/jerks and 245/165 lb on deadlifts repeatedly stresses full-body strength capacity.
• Speed (6/10): One-minute windows push fast cycle times and crisp transitions. Athletes must move quickly without redlining too early, balancing turnover on the bar with efficient footwork on shuttles and burpees.
• Endurance (6/10): Fifteen minutes of on-off efforts require strong aerobic support to fuel repeated sprints, burpees, and barbell sets. It isn’t long, steady cardio; it’s sustained, high-output intervals that keep the heart rate elevated throughout.
• Flexibility (3/10): Requires adequate mobility for full-depth squat cleans, overhead lockout in jerks, and consistent burpee positions. No extreme ranges, but limited ankle, hip, or shoulder mobility will slow reps and compromise positions.

Movements

• Squat Clean
• Shuttle Sprint
• Burpee
• Jerk
• Deadlift

Scaling Options

Scale to: 135/95 lb cleans & jerks + 205/145 lb deadlifts • 95/65 lb cleans & jerks + 155/105 lb deadlifts • 40s work/20s rest each station with 75/55 lb and 135/95 lb deadlifts; shuttle → bike/row calories

Scaling Explanation

These options preserve the heavy-but-cyclable barbell feel and fast mono/burpee pace while matching capacity, reducing missed reps, and keeping intensity high across all three rounds.

Intended Stimulus

This should feel like heavy Fight-Gone-Bad intervals. Push sustainable, sharp sets on the barbell without missed reps, then attack the monostructural and burpee minutes with steady, fast movement. Breathing will be high and legs and posterior chain will fatigue. Use the one-minute rest to reset, then match or slightly improve round totals.

Coach Insight

Pace the first round at 90–92% effort. Prioritize unbroken or quick singles with minimal pauses on the barbell; transition immediately to the next station. The one tip: lock a target number per station and defend it. Small, consistent sets beat a hot first minute and a crash. Avoid wasted transitions, sloppy jerks, and early redlining on shuttles. Missed barbell reps are costly.

Benchmark Notes

Scores reflect total reps across all 15 working minutes. Count one 40-ft shuttle (20 ft out, 20 ft back) as 1 rep. Heavier barbells cap turnover, so barbell proficiency strongly influences totals. Aim to keep each round within ~5% of the previous to avoid drop-off.

Modality Profile

Each round has five one-minute stations: three are weightlifting (squat clean, deadlift, jerk), one is monostructural (shuttle sprints), and one is gymnastics (burpees). By time, that’s 60% weightlifting, 20% monostructural, and 20% gymnastics, with the barbell segments driving the primary training stimulus.

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