Workout Description

Why This Workout Is Hard

The combination of moderate-heavy barbell cycling (50/35kg) with high volume (36 total reps per round) creates significant leg fatigue, which is then challenged by the 400m run. The front squats particularly tax the legs and core, making each subsequent run more difficult. The push press volume adds upper body fatigue. Most athletes will take 25-35 minutes, with the continuous nature and minimal built-in rest increasing the challenge.

Benchmark Times for Turns

• Elite: <14:00
• Advanced: 15:00-16:00
• Intermediate: 18:00-20:00
• Beginner: >30:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume of front squats and push presses with a challenging load tests muscular endurance, particularly in shoulders, core, and legs.
• Endurance (7/10): The combination of moderate-load barbell cycling and 400m runs creates significant cardiovascular demand across 5 rounds, requiring sustained aerobic capacity.
• Strength (6/10): 50/35kg loads are moderate to heavy for high-rep push press and front squats, requiring significant strength reserves.
• Speed (6/10): Quick transitions between movements and maintaining pace on runs while managing barbell cycling efficiency is crucial.
• Flexibility (5/10): Front rack position demands good mobility in wrists, shoulders, and thoracic spine. Front squats require ankle and hip mobility.
• Power (4/10): Push press is an explosive movement, but fatigue and volume shift focus toward endurance rather than maximum power output.

Movements

• Push Press
• Front Squat
• Run

Scaling Options

Level 1 (Intermediate): Reduce weight to 40/25kg, maintain rep scheme. Level 2 (Beginner): 35/20kg, 12 push press, 15 front squats, 200m run. Level 3 (Novice): 25/15kg push press, goblet squats with DB/KB, 200m row or bike. Movement subs: Push press → DB press, Front squat → goblet squat, Run → row/bike/ski erg (500m). Target 15-20 minutes completion.

Scaling Explanation

Scale if unable to perform 5+ unbroken push press or front squats at prescribed weight, or if run recovery exceeds 2:30. Prioritize maintaining intensity over Rx weight - athletes should move steadily with minimal extended breaks. Form deterioration on squats or press indicates need for weight reduction. Scale to preserve intended stimulus of moderate-high intensity sustained effort. Running can be reduced for those with joint issues or if severely limiting workout intensity.

Intended Stimulus

Moderate-length glycolytic workout (12-20 minutes) with oxidative elements from the run. Primary challenge is maintaining barbell cycling efficiency while managing systemic fatigue. The heavy push press tests upper body strength-endurance while front squats target leg endurance under load. Running intervals create full-body metabolic stress.

Coach Insight

Break push presses into sets of 5-7 reps early to preserve shoulder endurance. Front squats can be larger sets (8-10) in first 2-3 rounds but expect to break into sets of 5-6 later. Run at 70-80% effort - resist sprinting early rounds. Quick but controlled barbell transitions. Common faults: rushing first round, dropping barbell between reps, walking the run. Consider touch-and-go front squats while fresh.

Benchmark Notes

This workout is most similar to DT (5 rounds of barbell cycling) but with slightly higher volume per round and a 400m run. Breaking it down: 1. Movement time estimates per round: - 15 Push Press: 15 × 3s = 45s - 21 Front Squats: 21 × 3s = 63s - 400m Run: 90s baseline 2. Fatigue multipliers: - Rounds 1-2: 1.0x - Rounds 3-4: 1.2x - Round 5: 1.3x 3. Transitions: - Barbell to run: 10s per round - Run to barbell: 10s per round 4. Set breaking: - Push Press: 8-7 or 5-5-5 - Front Squats: 8-7-6 or 7-7-7 Comparing to DT anchor (360-420s elite male): - This workout has ~40% more barbell volume - Added 400m run per round (~90s) - Similar loading intensity Projected times: Elite (L10): 14:00-15:00 Intermediate (L5): 20:00-22:00 Beginner (L1): 28:00-32:00 Female times adjusted +15% due to loading and run pacing differences.

Modality Profile

Push Press and Front Squat are both weightlifting (W) movements as they involve external loads. Run is a monostructural (M) movement. With 2 W movements and 1 M movement, the breakdown is weighted towards weightlifting at 70% with monostructural at 30%.

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