Workout Description

Why This Workout Is Hard

While the rep scheme is moderate (5 reps) and there's generous rest between rounds (3 min), this is a strength-focused workout where athletes must find and maintain heavy loads across 6 rounds of compound lifts. The cumulative fatigue from squats affects deadlift performance, and maintaining heavy loading across 90 total reps (30 per movement) creates significant CNS fatigue despite the rest periods.

Training Focus

This workout develops the following fitness attributes:

• Strength (9/10): Working up in load across 6 rounds of fundamental barbell movements makes this primarily a strength-focused workout.
• Stamina (6/10): Multiple rounds of compound lifts with moderate reps challenge muscular endurance, particularly in the posterior chain and pressing muscles.
• Flexibility (5/10): Full-range bench press, squats, and deadlifts require good mobility in hips, shoulders, and thoracic spine.
• Endurance (3/10): The 3-minute rest periods limit cardiovascular demand, but completing 6 rounds of compound lifts still requires some aerobic capacity and work capacity.
• Power (2/10): While these are compound movements, the focus is on strength rather than explosive power, especially when working up in weight.
• Speed (1/10): With 3-minute rest periods and an emphasis on load, speed is not a primary factor in this workout.

Movements

• Back Squat
• Bench Press
• Deadlift

Scaling Options

Beginner/Intermediate: Start at 50-60% 1RM with smaller weight jumps (2.5-5 lbs per round). Movement substitutions: bench press to DB bench press, back squat to front squat or goblet squat, deadlift to trap bar deadlift. Can reduce to 4 rounds if needed. Advanced: Start at 75% 1RM with larger jumps (10-15 lbs per round).

Scaling Explanation

Scale if unable to maintain proper technique through all movements or if unsure of 1RM numbers. Signs to scale: significant technique breakdown, inability to add weight each round, excessive rest needed between sets. Priority is on quality movement patterns and consistent loading progression. Target completion time of 25-30 minutes including rest periods. Each set should feel challenging but achievable with good form.

Intended Stimulus

Strength-focused workout targeting progressive load development across three fundamental barbell movements. Time domain is moderate (20-30 minutes) with primary energy system being phosphagen due to heavy loads and rest between sets. Main challenge is strength and technical consistency under increasing load.

Coach Insight

Start at 65-70% of 1RM and increase 5-10 lbs each round. Maintain consistent setup and execution across all movements. Rest 60-90 seconds between movements within each round. Key focus points: bench - maintain tight back and stable foot position; squats - hit consistent depth and maintain vertical torso; deadlifts - reset position between reps to maintain optimal starting position. Common mistake is starting too heavy and failing to progress through all rounds.

Benchmark Notes

This is a strength-focused workout most similar to Linda (10-1 of deadlift/bench/clean) but with fixed reps and increasing load. Key considerations: 1. With 6 rounds and 3 minutes rest between, this is a true max strength test rather than a metcon. 2. For men, benchmark loads based on typical 1RM ratios: - Bench Press: 225lb 1RM → working sets 135-185lb - Back Squat: 315lb 1RM → working sets 185-275lb - Deadlift: 405lb 1RM → working sets 225-365lb 3. L10 (elite) should hit: - Bench: 225-245lb - Squat: 315-335lb - Deadlift: 365-405lb 4. L5 (intermediate) should hit: - Bench: 155-175lb - Squat: 225-245lb - Deadlift: 275-315lb 5. L1 (beginner) should hit: - Bench: 95-115lb - Squat: 135-155lb - Deadlift: 185-205lb Final benchmarks (average of the three lifts): Men: L10: 305+ lb L5: 225 lb L1: 135 lb Women: L10: 220+ lb L5: 160 lb L1: 95 lb

Modality Profile

All three movements (Back Squat, Bench Press, Deadlift) are barbell/weightlifting movements involving external load, making this a pure weightlifting modality workout

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