Workout Description

Why This Workout Is Very Hard

High total volume and mixed modalities drive this into a long, taxing effort. You’ll cover 1.6 km of running, 88 push-ups, 64 burpees, and 64 moderate-load barbell reps with thrusters and presses compounding fatigue. Expect 20–35 minutes for most, with significant shoulder/tricep endurance demands and elevated heart rate throughout.

Benchmark Times for SC 4

• Elite: <18:00
• Advanced: 25:00-30:00
• Intermediate: 35:00-40:00
• Beginner: >60:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): Cumulative pressing and midline stamina are tested by 88 push-ups, 64 burpees, and repeated thrusters/push presses, challenging your ability to sustain output without long breaks.
• Endurance (7/10): Four 400 m runs and continuous mixed work keep heart rate elevated for 20–35 minutes. Success depends on aerobic capacity and the ability to recover while moving between short barbell sets and burpees.
• Power (6/10): Thrusters, push presses, and power cleans reward crisp, explosive hip extension and bar speed. Efficient reps reduce time under tension and save the shoulders.
• Speed (6/10): Short sets encourage fast transitions and steady, quick cycling. Athletes who move decisively between stations and avoid extra rest shave minutes off total time.
• Strength (4/10): Loads are moderate (115/85 lb) and done in small sets of four. Strength matters, but maximal force isn’t the limiter—position and barbell control are.
• Flexibility (3/10): Front rack mobility, squat depth, and overhead range are required. While not extreme, tight shoulders/hips will slow barbell cycling and cost efficiency.

Movements

• Push Press
• Thruster
• Push-Up
• Front Squat
• Power Clean
• Burpee
• Run

Scaling Options

Scale to: 95/65 lb (or 75/55 lb) barbell • 200–300 m runs (or 250–400 m row) • Push-Ups 22/22 buy-in/out (or incline) and/or 8 burpees per round instead of 16

Scaling Explanation

Adjusting load, run distance, and upper-body volume preserves the workout’s sustained, mixed-modal intensity while preventing failure in pressing-dominant movements and keeping athletes inside the intended time window.

Intended Stimulus

A sustained grinder with purposeful pacing. Runs are steady, barbell sets are crisp and unbroken, and burpees stay smooth without redlining. The opening and closing push-ups should require smart breaking to avoid failure. Aim to move almost nonstop, keeping transitions tight and breathing controlled, finishing just under the time cap when appropriately scaled.

Coach Insight

Pace the first 400 m and the buy-in push-ups—small quick sets beat early failure. Keep barbell sets unbroken or at most one quick reset on power cleans. Biggest tip: Never rest between movements. Walk to the bar, pick it up. Micro-breaks add up fast. Avoid sprinting early burpees and overly long chalk breaks. Smooth > fast.

Benchmark Notes

Times range from 60+ minutes for new athletes to 18–25 minutes for advanced athletes. If you finish faster than the L8–L9 standards, you likely under-paced early. Missing the time cap suggests you should scale the load, volume, or run distance to maintain intended intensity.

Modality Profile

Gymnastics (push-ups and burpees) make up the largest time chunk, especially late. Running is roughly a quarter of the total time. Weightlifting is a close third with repeated moderate-load barbell sets that demand efficient cycling and sound positions.

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