Workout Description

Why This Workout Is Hard

Moderate-to-heavy barbell cycling under fatigue with short sprints drives a high power output. The complex encourages unbroken sets, demanding solid technique and front rack stamina. Total volume is 60 barbell reps and 2,000 ft of sprinting, split by a brief rest that tempts athletes to overpace. Expect 15–22 minutes for most fit athletes.

Benchmark Times for Two Minute Defense

• Elite: <16:00
• Advanced: 18:00-19:00
• Intermediate: 20:00-21:00
• Beginner: >25:00

Training Focus

This workout develops the following fitness attributes:

• Speed (8/10): Fast cycling, quick bar pickups, and sharp transitions to and from the sprint reward speed. The 2-minute rest encourages repeated high-velocity efforts.
• Power (7/10): Explosive hip extension and quick drive under the bar for cleans and jerks dominate the stimulus, paired with aggressive short sprints for repeated power efforts.
• Stamina (6/10): Sixty barbell reps across cleans and jerks require repeated effort with limited rest, taxing front rack stamina and leg drive across two fast five-round blocks.
• Strength (4/10): Load is moderate for most, heavy enough to challenge positions and bar speed but not near max. Strength shows if athletes can hold unbroken complexes under fatigue.
• Endurance (4/10): Ten short runs and brief rest bias anaerobic repeatability more than long aerobic work. Cardio demand is real but driven by sprints and fast transitions, not sustained cruising.
• Flexibility (2/10): Adequate front rack, shoulder, and hip mobility are required for clean receiving positions and jerk lockout, but demands are standard rather than extreme.

Movements

• Sprint
• Power Clean
• Jerk
• Hang Squat Clean

Scaling Options

Scale to: 115/75 lb (same reps/distance) • 95/65 lb and 1 power clean + 2 hang squat cleans + 2 jerks • 150 ft sprint each round (keep 135/85 lb)

Scaling Explanation

These options reduce load and/or running volume while preserving the intended feel: crisp barbell cycling into a short, fast sprint with minimal rest and quick transitions.

Intended Stimulus

Fast, aggressive intervals with controlled barbell cycling. Each 5-round block should feel like a hard push where you keep the barbell unbroken and sprint the 200 ft at near top speed. The 2-minute rest should let you reset and repeat a similar pace in Block 2 with minimal falloff.

Coach Insight

Pace: Smooth, unbroken barbell complexes, then sprint hard. Keep transitions to seconds, not breaths. One tip: Do the 1-3-2 as a single unbroken sequence—drop only after the second jerk. Avoid: Redlining the first block, soft receiving positions, and death-gripping the bar. Breathe in the front rack and step straight to the run.

Benchmark Notes

Use the time benchmarks to gauge pacing and loading. If you’re outside the 20–24 minute range, scale load or sprint distance so sets stay crisp and transitions short. Elite times dip under 16 minutes; beginners should aim to finish within the 25-minute cap.

Modality Profile

Half the time is spent moving a barbell through cleans and jerks, and half on short running sprints. There’s no gymnastics. The structure emphasizes repeated weightlifting efforts immediately followed by brief monostructural bursts.

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