Workout Description

Why This Workout Is Very Hard

This workout combines extreme volume with moderate-heavy barbell cycling (155/105 across three movements) bookended by two 1600m runs. The cleans and push presses at that load become brutal after cumulative fatigue from prior elements. Pull-ups after deadlifts and cleans destroys grip. Total time likely 35-50+ minutes for average athletes, with multiple simultaneous limiters: lungs, legs, grip, and barbell skill under fatigue.

Benchmark Times for Terence Hatton

• Elite: <17:45
• Advanced: 20:15-23:00
• Intermediate: 26:00-29:30
• Beginner: >54:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): High rep counts across six movements — 50 box jumps, 50 sit-ups, 50 pull-ups, and 75 total barbell reps — demand exceptional muscular endurance in the legs, core, back, and upper body simultaneously.
• Endurance (9/10): Two 1600m runs bookend a high-volume barbell and gymnastics chipper, creating sustained cardiovascular demand throughout. The aerobic system is heavily taxed across the entire duration of this long workout.
• Strength (6/10): Moderate barbell loading at 155/105 lb for push press, deadlift, and cleans requires meaningful strength, especially under accumulated fatigue. Not maximal effort, but heavier than typical endurance-focused workouts.
• Power (6/10): Cleans and box jumps are inherently explosive movements, and push presses require hip drive. However, fatigue from volume significantly reduces the ability to express true power output as the workout progresses.
• Speed (5/10): For Time format incentivizes efficient pacing and quick transitions, but the sheer volume and moderate loads demand strategic rest rather than sprint cycling. Steady, sustainable pacing dominates over raw speed.
• Flexibility (5/10): Cleans and deadlifts require adequate hip hinge mobility, while pull-ups and push presses demand shoulder flexibility. Box jumps and running add hip flexor and ankle mobility demands throughout.

Movements

• Push Press
• Sit-Up
• Deadlift
• Run
• Clean
• Box Jump
• Pull-Up

Scaling Options

Weight: Reduce barbell to 115/75 lb for intermediate athletes or 95/65 lb for newer athletes — all three barbell movements use the same load, so choose a weight you can cycle for sets of 5+ when fresh. Box Jumps: Scale to 20-inch box or substitute step-ups at any height; reduce to 35 reps if needed. Pull-Ups: Sub banded pull-ups, ring rows, or jumping pull-ups; reduce to 35 reps for athletes still building pulling strength. Run: Substitute 1200m row or 1000m ski erg per run for athletes with running limitations; reduce to 1200m run if volume is too high. Sit-Ups: Keep as written for most athletes — this is a rest movement. Sub GHD sit-ups only if athlete is conditioned for them. Volume: For a shorter stimulus, reduce to 15 push presses, 35 box jumps, 15 deadlifts, 35 sit-ups, 15 cleans, and 35 pull-ups while keeping both runs intact.

Scaling Explanation

Scale the barbell weight if you cannot perform at least 8 unbroken reps of any of the three movements when fresh at Rx load — cycling heavy barbells under fatigue with poor mechanics is a recipe for injury. Scale pull-ups if you have fewer than 10 kipping pull-ups unbroken, as 50 reps will become a 15-minute ordeal that kills the workout's intended stimulus. The goal is to keep moving with purpose throughout — if you're grinding to a complete halt repeatedly, the load or volume is too high. Target completion time is 35-55 minutes. If you're projected to go over 60 minutes, reduce volume or weight. Prioritize technique on the barbell movements above all else — a rounded-back deadlift or clean under fatigue is never worth it. Intensity is secondary to moving safely through this volume.

Intended Stimulus

This is a long-duration grind lasting 35-55 minutes for most athletes. Think of it as a full-body endurance test that taxes your aerobic engine, muscular stamina, and mental toughness equally. The two 1600m runs bookend a barbell and gymnastics gauntlet, demanding you manage fatigue across multiple movement patterns. The primary challenge is pacing — going out too hot on the first run or the barbell work will cost you dearly in the back half. Expect your legs to be heavy on that second run. This workout builds aerobic capacity, barbell cycling efficiency under fatigue, and the mental grit to keep moving when everything hurts.

Coach Insight

Run 1: Treat the first 1600m as a controlled warm-up, not a race. Run at a conversational pace — you have a lot of work ahead. Push Presses: Break these early and often. Consider sets of 8-7-5-5 or even 5s throughout. Do NOT go unbroken and blow up here. Box Jumps: Step down every rep to protect your Achilles and conserve energy — this is not the place to be a hero. Deadlifts: Hinge efficiently, keep your back flat, and consider touch-and-go in sets of 5-8 if the weight allows, but reset if form breaks. Sit-Ups: Breathe here — this is your active recovery movement. Use a steady, rhythmic pace. Cleans: These are the hardest barbell movement after accumulated fatigue. Power clean if possible to save your legs. Break into sets of 3-5 from the start. Pull-Ups: Kip if you can, but manage sets carefully — sets of 5-10 with short rests beat going to failure. Run 2: This is where the workout is won or lost mentally. Dig in, shorten your stride, and just keep moving forward. Common mistakes: sprinting the first run, going unbroken on push presses early, and doing box jump step-ups too slowly (find a rhythm). Transitions between movements should be brisk — don't stand around.

Benchmark Notes

A 1,600 m run, then 25 push presses, 25 deadlifts and 25 cleans at 155/105 lb with 50 box jumps, 50 sit-ups and 50 pull-ups between, then another 1,600 m run. 155 lb is about 85% of an average athlete's push press. L5 (29:30-33:45) takes the presses as singles and doubles. L10 (under 17:45) runs near 3:20 per kilometre.

Modality Profile

7 movements total: Gymnastics (Box Jump, Sit-Up, Pull-Up) = 3 movements (~43%), Monostructural (Run) = 1 movement (~14%), Weightlifting (Push Press, Deadlift, Clean) = 3 movements (~43%)

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