Workout Description

Why This Workout Is Hard

Twenty minutes of continuous work with moderate barbell loads, a sizeable pull-up set each round, and 400m runs creates sustained fatigue and heavy grip demand. Movement complexity is moderate, but the combination of volume, mixed modalities, and duration pushes most athletes well beyond simple conditioning efforts. Expect 3–4+ rounds for fit athletes with smart pacing.

Training Focus

This workout develops the following fitness attributes:

• Endurance (8/10): A 20-minute AMRAP with repeated 400m runs demands sustained aerobic output and controlled breathing while transitioning between movements without long rests.
• Stamina (7/10): High total reps across barbell cycling and pull-ups require muscular endurance for the posterior chain, grip, and upper back over many repeated sets.
• Power (5/10): Power snatches and power cleans need crisp, explosive pulls, but the moderate loading and volume temper pure power expression.
• Speed (5/10): Steady, repeatable pacing is key. Quick cycling helps, but going too fast early often leads to grip blow-up and fading splits.
• Strength (3/10): Loads are moderate and cycled for reps rather than maximal efforts; strength matters, but it is not the primary limiter.
• Flexibility (2/10): Standard ranges of motion for snatch, clean, and pull-ups; no extreme mobility demands beyond stable overhead and front rack positions.

Scaling Options

Scale to: 400m Run, 75/55 lb, 11-12 Pull-Ups • 300m Run, 65/45 lb, 10 Jumping Pull-Ups • 20-minute AMRAP: 300m Run, 8 Hang Power Snatches (55/35), 12 Ring Rows, 10 Hang Power Cleans (55/35)

Scaling Explanation

Reduces load, pulling difficulty, and/or run distance to preserve the aerobic grind, grip demand, and barbell cycling while keeping round times steady and movement quality high.

Intended Stimulus

Steady, gritty engine work with controlled barbell cycling and sustainable pulling. Runs should be brisk but conversational, allowing immediate transition to the bar. Break early to save your grip, avoid redlining, and keep short, intentional rests so you can maintain round times within a tight range from start to finish.

Coach Insight

Pace the first two rounds at 80–85% effort. If round three matches round one, you nailed it. Big tip: Protect your grip—planned small sets beat forced long breaks. Avoid sprinting the first run, death-gripping the bar, or chasing unbroken reps. Quick chalk, tight sets, and smooth transitions win.

Benchmark Notes

Scores are in total rounds completed in 20 minutes. Beginners aim for 1.5–2.5 rounds. Solid intermediates target 3–4 rounds. Advanced athletes push beyond 4 rounds, with elites approaching 5. Pace the run, break barbell sets early, and manage pull-ups to keep moving.

Modality Profile

About one-third of each round is the 400m run (monostructural). The barbell segments (power snatches and power cleans) typically occupy the largest share of working time. Pull-ups contribute significant gymnastics volume but are a smaller portion relative to running and barbell work.

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