Workout Description

Why This Workout Is Medium

A simple, high-intensity couplet with light barbell cycling and short shuttle sprints. Movement complexity is low and volume is modest (30 total ground-to-overheads, 600 total yards of running). The demand comes from change-of-direction speed and cycling efficiency under fatigue. Most will finish between 6–12 minutes, with a sharp, anaerobic feel.

Benchmark Times for SQT

• Elite: <6:00
• Advanced: 7:00-8:00
• Intermediate: 9:00-10:00
• Beginner: >13:00

Training Focus

This workout develops the following fitness attributes:

• Speed (8/10): Quick barbell cycling, fast transitions, and rapid change-of-direction sprinting drive performance in this short, high-velocity workout.
• Power (7/10): Explosive hip extension on GTO and aggressive accelerations out of shuttle turns reward powerful athletes who can sustain fast, crisp reps.
• Stamina (6/10): Moderate total reps and repeated barbell cycling tax local muscular endurance of legs, hips, and shoulders across three rounds without long rest.
• Endurance (5/10): Short time domain with repeated sprints. Cardio demand is present but not dominant; efforts are fast with brief recoveries at transitions rather than sustained aerobic work.
• Strength (2/10): Load is light-to-moderate for most; success hinges more on cycling efficiency than peak strength or heavy singles.
• Flexibility (2/10): Basic overhead and hip positions. Adequate shoulder and ankle mobility help, but no extreme ranges of motion are required.

Scaling Options

Scale to: 10 GTO (75/55 lb) • 10 DB Ground-to-Overhead (35/25 lb) • 150-yard shuttle per round (50 out-and-back plus 25 out-and-back)

Scaling Explanation

Each option preserves fast cycling and quick direction changes while adjusting load or distance so athletes can keep intensity high and maintain unbroken sets.

Intended Stimulus

Fast and intense. You should be breathing hard quickly, with legs and shoulders burning by the final round. Aim to cycle the barbell smoothly and push the shuttle turns without redlining too early. Minimal chalk or rest, just short breaths between movements. Think unbroken GTO and aggressive, controlled sprints.

Coach Insight

Pace round one at 90–92% and negative split if possible. Smooth barbell, then attack the last shuttle. Most important: Commit to unbroken GTO every round. Quick set-up, tight brace, go. Avoid staring at the bar or jogging the turns. Touch the line, pivot low, and re-accelerate. Keep reps mechanically consistent to save grip and shoulders.

Benchmark Notes

Times are ranked from slower to faster. If you’re around 10 minutes, you’re solidly intermediate. Under 8 minutes indicates strong barbell cycling and quick shuttles. Sub-6 is elite sprint capacity with seamless transitions and unbroken GTO. Use these to gauge pacing and whether to scale the load or distance.

Modality Profile

Two modalities: weightlifting (ground-to-overhead) and monostructural (shuttle runs). Time is skewed toward the sprints because change-of-direction adds seconds each round, while the barbell remains short, fast sets. No gymnastics elements are included.

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