Workout Description

Why This Workout Is Very Hard

This chipper stacks massive volume before hitting the hardest element last. By the time athletes reach 25 Clean-and-Jerks at 155/105lb, their legs are destroyed from 150 air squats and 50 box jumps, their core is fried from 100 sit-ups, and their lungs are taxed from 200 double-unders. The barbell work fresh would be Hard; arriving there pre-fatigued makes this Very Hard with an estimated 25-40 minute time domain.

Benchmark Times for Thomas Farino

• Elite: <9:15
• Advanced: 10:30-12:00
• Intermediate: 13:45-15:45
• Beginner: >30:30

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): With 200 double-unders, 150 air squats, 100 sit-ups, 50 box jumps, and 25 clean-and-jerks, total rep count is massive, demanding exceptional muscular endurance across legs, core, and full body.
• Endurance (7/10): The high volume of double-unders, air squats, and sit-ups sustains elevated heart rate throughout, demanding significant aerobic capacity to manage the long duration of this for-time workout.
• Power (6/10): Box jumps and clean-and-jerks are inherently explosive movements. Though volume is moderate for these, they require repeated power output, especially under accumulated fatigue from prior movements.
• Speed (6/10): For-time format incentivizes fast cycling on double-unders and air squats, with efficient transitions between all five movements being critical to a competitive finish time.
• Strength (5/10): The 25 clean-and-jerks at 155/105 lb introduce meaningful load, requiring real strength capacity, though the low rep count and fatigue context moderate the pure strength demand.
• Flexibility (4/10): Clean-and-jerks require shoulder, hip, and ankle mobility; box jumps demand hip flexor range; air squats need adequate hip and ankle flexibility for sustained high-rep performance.

Movements

• Air Squat
• Sit-Up
• Clean and Jerk
• Box Jump
• Double-Under

Scaling Options

Double-Unders: Scale to 400 single-unders or 100 double-unders if still developing the skill. Air Squats: Reduce to 100 reps if mobility or endurance is a limiting factor; add a target (box squat) if depth is an issue. Sit-Ups: Scale to 75 reps or substitute GHD sit-ups at 50 reps for advanced athletes; use an AbMat for lumbar support. Box Jumps: Reduce height to 20/16 in, or substitute step-ups at the same height for athletes with knee concerns or Achilles issues — keep the same rep count. Clean-and-Jerks: Scale load to 115/75 lb (intermediate) or 95/65 lb (beginner). Athletes newer to barbell cycling can substitute dumbbell hang clean-and-jerks at 50/35 lb per hand. Reduce reps to 15 if the load is still challenging at scaled weight.

Scaling Explanation

Scale this workout if your clean-and-jerk 1RM is under 185/125 lb — Rx weight should feel heavy but technically manageable for singles when fresh, not a near-max effort when exhausted. If you cannot complete 50 double-unders in under 2 minutes, scale to singles to preserve the intended flow of the workout. Athletes with knee pain, recent Achilles issues, or poor squat mechanics should substitute step-ups and reduce squat volume. The goal is to finish in 20-35 minutes with the barbell being the final hard challenge — not a 45-minute slog where the squats break you. Prioritize technique on the clean-and-jerk above all else: a missed lift or a back injury ends your workout and your week. Intensity is secondary to moving well under fatigue on the barbell.

Intended Stimulus

This is a long-duration grind workout targeting a 20-35 minute time domain for most athletes. The descending rep scheme creates a psychological carrot — each movement feels more achievable than the last — but the clean-and-jerks at the end are a brutal gut-check when your legs and lungs are already taxed. The primary challenge is mental and metabolic: sustaining output across five very different movement patterns while managing fatigue accumulation. Expect a hard sustained effort that taxes your aerobic engine, coordination, and muscular endurance before demanding technical barbell cycling under duress.

Coach Insight

Attack this workout in distinct phases. Double-unders first: find a rhythm immediately and minimize trip breaks — if you're proficient, aim for sets of 50 unbroken. Air squats are deceptively taxing at 150 reps; break them into 5 sets of 30 early rather than grinding to failure at rep 120. Keep your chest up and hit full depth consistently — sloppy squats cost you more time in no-reps than short breaks do. Sit-ups at 100 reps should be steady and rhythmic; anchor your feet and breathe on the way down. Box jumps: step down every rep to protect your Achilles and conserve leg drive for what's coming. Do NOT bound. The clean-and-jerks are where this workout is won or lost — at 155/105 lb, most athletes will need to treat these as singles from the start. Reset your breath between every rep, keep your hook grip locked, and drive through your heels on the jerk. Common mistakes: going out too hot on double-unders and tripping constantly, doing air squats unbroken until your legs die, and trying to cycle the barbell when fatigued. Suggested rep scheme for C&J: 5-5-5-5-5 with 10-15 seconds between sets.

Benchmark Notes

200 double-unders, 150 air squats, 100 sit-ups, 50 box jumps and 25 clean-and-jerks at 155/105 lb. L5 (15:45-18 min) breaks the squats into sets of 30-50. L10 (under 9:15) goes nearly unbroken.

Modality Profile

5 movements total: Double-Under (G), Air Squat (G), Sit-Up (G) = 3 Gymnastics; Clean and Jerk (W) = 1 Weightlifting; Box Jump (G) = 1 Gymnastics. That gives 4 Gymnastics and 1 Weightlifting. 4/5 = 80% G, 1/5 = 20% W, rounded to nearest 10% = G: 80, W: 20. However applying standard rounding conventions: 4G, 1W out of 5 = 80/20 rounded to 80/20.

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