Workout Description

Why This Workout Is Very Hard

This is a high-volume couplet with a technical monostructural element (swimming) and 92 total dumbbell squat cleans at a moderate load. The swim taxes breathing and pacing while the cleans accumulate deep leg and grip fatigue. Most athletes will exceed 25 minutes, with skill on the swim dramatically affecting outcomes and transitions adding cost.

Benchmark Times for Tully

• Elite: <23:00
• Advanced: 26:00-28:00
• Intermediate: 30:00-32:00
• Beginner: >45:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (7/10): Ninety-two total dumbbell squat cleans demand repeated full-range reps under fatigue, challenging lower-body and grip endurance across four rounds.
• Endurance (7/10): Four 200m swims require sustained aerobic work and controlled breathing, with transitions elevating heart rate repeatedly across the workout duration.
• Speed (5/10): Moderate speed emphasis: efficient transitions and steady rep cadence matter, but sprinting either element risks early failure.
• Power (5/10): Each clean has an explosive pull, but the stimulus is tempered by cycling and aerobic constraints rather than peak power output.
• Flexibility (4/10): Full-depth squats and the clean rack position require solid hip, ankle, and shoulder mobility for consistent, safe mechanics at volume.
• Strength (4/10): Loads are moderate rather than maximal; strength helps but it’s not the limiter compared to capacity and pacing.

Movements

• Swim
• Dumbbell Squat Clean

Scaling Options

Scale to: 4 rounds of 150m Swim + 23 DB Squat Cleans (2 x 30/20 lb) • 4 rounds of 200m Swim + 15 DB Squat Cleans (2 x 35/25 lb) • 4 rounds of 200m Row + 23 DB Front Squats (2 x 30/20 lb)

Scaling Explanation

Adjusting distance, load, and/or reps preserves the aerobic demand and leg stamina while matching the intended difficulty and time domain for different abilities and equipment.

Intended Stimulus

Steady, gritty cardio with measured breathing on the swim and deliberate, efficient cycling on the dumbbell cleans. You should feel sustainably uncomfortable, not redlining early. Aim for quick but calm transitions, keeping sets large enough to avoid excessive breaks while preserving clean mechanics and depth through all four rounds.

Coach Insight

Pace the first swim at 80–85% and settle fast into your first DB set. Break cleans early (e.g., 12-11 or 10-8-5) and keep rests under 10 seconds. The one tip: own your transitions—towel off hands, grab DBs, and start. No wandering. Common mistakes: sprinting the first swim, sloppy clean mechanics, and letting rest creep between small sets.

Benchmark Notes

These finish-time tiers span from hitting the time cap (45:00) down to advanced athletes around 23 minutes. Faster times reflect strong swim proficiency and the ability to perform large, controlled sets on the dumbbell squat cleans with minimal rest and quick transitions.

Modality Profile

Swimming dominates time-per-round for most athletes, making the monostructural element the largest share. The dumbbell squat cleans comprise a substantial portion of work as loaded, full-depth reps. There is no gymnastics component in this couplet.

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