Workout Description

Why This Workout Is Very Hard

This is a brutal two-part workout where Part A's heavy lifting (likely 70-80% 1RM) creates significant CNS fatigue before transitioning to Part B's high-volume endurance work. The 3-min rest between lifting rounds helps, but 40 total heavy reps still accumulates fatigue. Part B then hits with 2.5km total rowing plus 250 burpee broad jumps and 250 sit-ups - a massive volume that would be challenging even fresh.

Benchmark Times for Timberlake

• Elite: <22:00
• Advanced: 24:00-26:00
• Intermediate: 28:00-30:00
• Beginner: >40:00

Training Focus

This workout develops the following fitness attributes:

• Endurance (8/10): Part B's 10 rounds of rowing and burpee broad jumps creates significant cardiovascular demand, while Part A's rest periods allow for strength focus.
• Strength (8/10): Part A focuses on heavy compound lifts with adequate rest, allowing near-maximal loads. Part B's fatigue impacts strength expression.
• Stamina (7/10): High volume of compound movements across both parts tests muscular endurance, particularly in the posterior chain and core.
• Flexibility (6/10): Deadlifts, squats, and burpee broad jumps require good hip mobility. Rowing demands ankle flexibility and thoracic extension.
• Power (5/10): Burpee broad jumps are explosive, while bench press and deadlifts can be performed explosively. Rowing power varies with fatigue.
• Speed (4/10): Part A emphasizes controlled strength work, while Part B requires steady pacing for sustainability rather than maximum speed.

Movements

• Back Squat
• Sit-Up
• Bench Press
• Burpee Broad Jump
• Deadlift
• Row

Scaling Options

Part A: Reduce loads to 60-65% 1RM if technique falters. Can substitute push-ups for bench, sumo deadlift for conventional, or front squat for back squat. Part B: Reduce to 8 rounds, substitute step-out burpees with forward step for broad jumps, modify sit-ups to crunches or V-ups if needed. Row can be scaled to 200m or bike/ski erg equivalent. Consider 20-30 minute time cap for scaled versions.

Scaling Explanation

Scale Part A if unable to maintain consistent form across all sets or if any lift is below intermediate strength levels (1.5x BW deadlift, 1x BW squat, 0.75x BW bench). For Part B, scale if unable to maintain sub-1:30 row pace or if burpee broad jumps cause excessive fatigue. Priority is maintaining intended stimulus - steady strength work followed by consistent pacing in conditioning. Scaled athletes should finish Part B in 25-35 minutes while keeping intensity high.

Intended Stimulus

Part A is strength-focused, targeting phosphagen system with heavy loads and full rest periods. Part B is a mixed modal conditioning piece emphasizing glycolytic and oxidative systems over 20-30 minutes. Primary challenge shifts from pure strength to muscular endurance and cardiorespiratory capacity. Overall workout tests strength endurance and mental toughness through sustained effort.

Coach Insight

Part A: Start at 70-75% of 1RM and build each round. Rest full 3 minutes to maintain quality. Keep bench grip consistent, deadlift setup tight, and squat depth uniform. Part B: Row at 85% effort (24-26 s/cal), minimize transition times. Break sit-ups into 2-3 sets (15-10 or 13-12). For burpee broad jumps, focus on efficient hip extension and soft landings. Common mistake is starting too fast - aim for consistent round times within 30 seconds of each other.

Benchmark Notes

This is a two-part workout requiring separate analysis: Part A (Strength Complex): - 5 rounds of 8/8/8 at increasing weights - Estimated 60-90s work time per round - 3 min rest between rounds - Total time ~20-25 min for strength portion Part B (Metabolic): - Using DT and Jackie as anchors due to similar rowing + gymnastics/bodyweight combination - 250m row: ~45-55s (fresh) with fatigue multipliers - 25m burpee broad jumps: ~30-35s - 25 sit-ups: ~25-30s Per Round Breakdown (Elite): - Row: 45s → 50s → 55s → 60s → 65s (fatigue multiplier) - Burpees: 30s → 35s → 40s → 45s → 50s - Sit-ups: 25s → 28s → 31s → 34s → 37s - Transitions: ~5s between movements Total time for elite (L10) athletes: - Part A: ~22 min - Part B: ~22 min (1320s) L5 (intermediate) adds: - ~20% slower transitions - ~30% more fatigue impact - Part B: ~30 min (1800s) L1 (beginner) adds: - ~40% slower movements - ~50% more rest needed - Part B: ~40 min (2400s) Final Targets: Male - L10: 22 min, L5: 30 min, L1: 40 min Female - L10: 26 min, L5: 34 min, L1: 45 min

Modality Profile

Of 6 movements: Sit-Up (G), Burpee Broad Jump (G), Row (M), Back Squat (W), Bench Press (W), Deadlift (W). Breakdown: 2 gymnastics, 1 monostructural, 3 weightlifting movements. Rounded to nearest 10%.

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