Workout Description

Why This Workout Is Very Hard

Heavy barbell across three compound lifts for a long 25-minute window drives high systemic fatigue. The loads are near-advanced for many athletes, especially the bench at volume, and grip/upper-back stamina becomes a limiter. Skill is moderate, but strength-endurance and pacing under heavy fatigue make this much harder than classic triplets.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): Repeated sets of five on three heavy lifts tax local muscular endurance in posterior chain, chest, and grip. Holding quality sets for 25 minutes demands strong stamina and management of cumulative fatigue.
• Strength (7/10): Prescribed loads are challenging for most. Success hinges on sufficient absolute strength, especially pulling off the floor and pressing on the bench under fatigue.
• Power (6/10): Hang squat cleans require aggressive hip extension and quick pull-under. Power output matters for efficient bar speed, though the long duration moderates all-out explosiveness.
• Endurance (5/10): The 25-minute duration requires steady aerobic support, but heavy barbell loading prevents true high-heart-rate cardio. Expect controlled breathing and sustained pacing rather than redline running or rowing efforts.
• Speed (5/10): Some athletes can cycle deadlifts and cleans quickly early, but sustainable speed is limited by heavy loads and bench press setup. Smooth transitions beat sprinting and crashing.
• Flexibility (2/10): Standard ranges of motion: hip hinge, bench press setup, and front rack with squat depth. Adequate shoulder and thoracic mobility help the front rack, but extreme mobility is not required.

Movements

• Bench Press
• Deadlift
• Hang Squat Clean

Scaling Options

Scale to: 60–70% of 1RM (DL/BP/HSC) • Reduce reps to 4-4-4 or 3-3-3 at RX loads • Substitute Bench Press with Dumbbell Bench or Push-Ups if needed

Scaling Explanation

These options preserve the triplet’s heavy strength-endurance stimulus while matching your capacity, keeping movement patterns intact and allowing continuous work across the full 25 minutes.

Intended Stimulus

A heavy, grindy triplet where you move steadily for 25 minutes without redlining. Aim for controlled sets: quick singles or small unbroken sets on deadlifts and cleans, and confident but honest sets on the bench. Grip and posterior chain will accumulate fatigue; breathing should stay composed while you chip away consistently.

Coach Insight

Pace early with sustainable sets of five or quick singles and short transitions. Aim for 60–90 seconds per station in later rounds. Most important: Protect the bench—use a spotter or safety pins and stick to submaximal, repeatable sets. Avoid ego lifting on the deadlift, rushing regrips on cleans, and letting your setup degrade. Quality positions save your back and your score.

Benchmark Notes

Scores are total reps completed in 25 minutes (each round = 15 reps). Beginners aim for 2–4 rounds (30–60 reps). Intermediate athletes target 5–7 rounds (75–105 reps). Advanced push 8–9+ rounds (120–135+ reps). Elite outliers may approach or hit 10 full rounds (150 reps).

Modality Profile

All three movements are external-load barbell lifts, making this a pure weightlifting triplet. No gymnastics or monostructural elements are included. Intensity and pacing come from repeated barbell efforts rather than cyclical cardio or bodyweight skills.

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