Workout Description

Why This Workout Is Hard

The barbell is moderate, but moving it from the hang to overhead and then onto the back taxes the grip and trunk before each set of toes-to-bars. Ten minutes of these transitions reward athletes who can hold repeatable gymnastics sets under fatigue.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): Back squats accumulate leg fatigue while hang cleans and toes-to-bars repeatedly load the forearms and trunk without full recovery.
• Endurance (6/10): Ten minutes of continuous mixed work require breathing control, particularly when barbell sets run directly into hanging gymnastics.
• Power (6/10): The hang clean and overhead drive require explosive extension even after preceding squats and gymnastics have fatigued the athlete.
• Speed (6/10): Planned barbell repositioning and short gymnastics breaks keep transitions from consuming a large fraction of the ten-minute window.
• Flexibility (5/10): Front-rack and overhead positions, squat depth, and repeated toes-to-bars require usable shoulder and hip range under fatigue.
• Strength (4/10): The prescribed barbell is moderate for Rx athletes, with enough strength reserve needed to avoid grinding clean-and-jerk repetitions.

Movements

• Back Squat
• Hang Clean and Jerk
• Toes-to-Bar

Scaling Options

Official scaled athletes use 85 lb for men and 60 lb for women, replacing toes-to-bars with hanging knee raises. Reps and the ten-minute window stay the same.

Scaling Explanation

Lighter loading and knee raises let athletes maintain the barbell-to-gymnastics rhythm without spending most of the clock waiting for grip or kipping skill to recover.

Intended Stimulus

Sustained barbell and gymnastics work with enough control to lift well in the following five-minute clean window.

Coach Insight

Use small toes-to-bar sets from the start if your grip is the limiter. Plan how to move the bar onto and off your back, and have your first clean weight ready for 4B.

Benchmark Notes

Reasoned from DT's barbell cycling and Cindy's repeated gymnastics sets. The 30-rep round gives L5 targets of 120–149 reps for men and 105–134 for women, roughly four rounds in ten minutes after allowing for bar repositioning and grip breaks. A male four-round pace allows 20 seconds for five clean and jerks, 30 for ten squats, 45 for fifteen toes-to-bars, and 55 for transitions/rest per round. L10 at 270/255 reps requires about nine rounds, or approximately 67–71 seconds per round.

Modality Profile

Hang Clean and Jerk and Back Squat are weightlifting; Toes-to-Bar is gymnastics. Two loaded movements out of three round to a 70/30 split.

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