Workout Description
For Time (in a Team of 3)
10 Clean-and-Jerks
400 meter Barbell Carry
10 Clean-and-Jerks
400 meter Sled Pull
10 Clean-and-Jerks
400 meter Sled Push
Load Barbell and Sled with average bodyweight of all 3 team members
Why This Workout Is Very Hard
High relative loading (average bodyweight on both barbell and sled) with awkward implements drives intensity. Thirty heavy clean-and-jerks split among teammates plus three 400 m loaded efforts create substantial systemic fatigue. Limited chances to “coast,” high grip and trunk demand, and team logistics extend duration. Expect 30–60 minutes for most teams, with elite trios near 30–35 minutes.
Benchmark Times for The Juicy
- Elite: <30:00
- Advanced: 35:00-40:00
- Intermediate: 45:00-50:00
- Beginner: >70:00
Training Focus
This workout develops the following fitness attributes:
- Strength (8/10): Average bodyweight loading on the barbell and sleds demands high absolute and relative strength, particularly for leg drive, posterior chain, and bracing during awkward carries.
- Stamina (7/10): Repeated heavy singles on the barbell and prolonged time-under-tension on sleds and carry tax local muscular endurance in legs, hips, and trunk over a long chipper format.
- Power (7/10): Clean-and-jerks rely on explosive hip extension and fast receiving positions; transferring power efficiently reduces total reps time and preserves energy for sled efforts.
- Endurance (6/10): Sustained work for 30–60 minutes with limited true rest requires aerobic support to keep rotations steady and recover between heavy efforts, especially across three 400 m loaded segments.
- Speed (4/10): Work is limited by load and logistics more than turnover speed. Successful teams move steadily, not frantically, and switch quickly without wasting transitions.
- Flexibility (2/10): Requires standard weightlifting positions—front rack, overhead lockout—and solid hip/ankle range for drives, but no advanced mobility or contortion is needed.
Movements
- Sled Pull
- Barbell Carry
- Clean and Jerk
- Sled Push
Scaling Options
Scale to: 60–80% of team average bodyweight on barbell/sled • 200–300 m for each carry/push/pull segment • 6–8 clean-and-jerks per set instead of 10 (or use 60–70% BW for C&J)
Scaling Explanation
Reducing load, distance, or barbell volume preserves the workout’s heavy, continuous-team-effort stimulus while matching capacity so athletes can keep moving and practice efficient rotations.
Intended Stimulus
Heavy, gritty team grind. Clean-and-jerks are mostly fast singles with quick switches to keep the bar moving. The carry and sleds should be steady, short intervals to avoid redlining. You should feel constant tension in legs and midline with manageable breathing and deliberate pacing—hard but sustainable to the finish.
Coach Insight
Break C&J into quick singles: 1–2 reps per athlete, fast switches, no ego. For sleds and carry, use short, consistent intervals—distance or time—to avoid long slowdowns.
The one tip: Decide rotation rules before 3-2-1 go and stick to them.
Avoid standing around debating. Don’t bite off huge chunks early; grip and legs will pay later.
Benchmark Notes
Times reflect total team finish time. Newer teams will rotate small C&J sets and take frequent breaks on the sled/carry, trending toward 60–70 minutes. Intermediate teams target 35–50 minutes. Well-practiced, strong trios who rotate fast singles and efficient sled/carry intervals can finish near 30–35 minutes.
Modality Profile
All tasks involve external loads: barbell clean-and-jerks, a barbell carry, and sled push/pull. There is no gymnastics and no classic monostructural element like running or rowing; the metabolic demand comes from continuous loaded movement and heavy lifting.
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