Workout Description

Why This Workout Is Hard

The combination of chest-to-bar pull-ups (a higher-skill movement) with moderate-heavy squat cleans creates significant fatigue accumulation across 5 rounds. The box jumps between these movements offer minimal recovery due to leg demands. Most challenging is the grip and shoulder fatigue from C2B carrying into cleans, while maintaining intensity across all 5 rounds. Average finish time 12-15 minutes.

Benchmark Times for Weijdt

• Elite: <6:00
• Advanced: 7:00-8:00
• Intermediate: 9:00-10:00
• Beginner: >18:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume of chest-to-bar pull-ups challenges grip and upper body endurance, while repeated cleans and box jumps tax posterior chain stamina.
• Power (8/10): Box jumps and squat cleans are explosive movements, while chest-to-bar pull-ups require powerful hip drive and upper body pull.
• Endurance (7/10): Five rounds of high-skill gymnastics and Olympic lifting creates significant cardiovascular demand through sustained effort and minimal built-in rest periods.
• Flexibility (7/10): Chest-to-bar pull-ups require excellent shoulder mobility, while squat cleans demand hip, ankle, and wrist flexibility.
• Strength (6/10): 75kg squat cleans represent moderate-heavy loads for most, while chest-to-bar pull-ups demand significant upper body strength.
• Speed (6/10): Quick transitions and efficient cycling of movements are crucial, especially maintaining speed on technical movements under fatigue.

Movements

• Squat Clean
• Chest-to-Bar Pull-Up
• Box Jump

Scaling Options

Pull-ups: Regular pull-ups or chin-ups (strict or kipping), ring rows (elevated feet for added difficulty). Box jumps: Reduce height to 24/20" or 20/16", step-ups if needed. Cleans: Scale to 60/35kg or 45/25kg, power clean only acceptable. Volume options: Reduce to 4 rounds or 15-9-6 rep scheme. Time cap at 20 minutes.

Scaling Explanation

Scale if unable to perform 5+ unbroken chest-to-bar pull-ups when fresh, or if clean weight is above 65% 1RM. Maintaining intensity is crucial - athletes should be able to complete rounds with no more than 30-45 seconds rest between movements. Target time domain is 12-18 minutes - scale load/volume if projected time exceeds 20 minutes. Prioritize full range of motion on pull-ups and solid clean technique over Rx weights.

Intended Stimulus

Moderate-length glycolytic workout targeting 12-18 minutes. Primary focus is on upper body pulling power endurance combined with explosive lower body movements. Tests ability to maintain technical movements under cumulative fatigue. The clean weight is moderate, making this more of a conditioning piece than strength test.

Coach Insight

Break chest-to-bar pull-ups early into manageable sets (6-7-6 or 5-5-5-4). Box jumps should be quick but controlled - step down to save legs for cleans. For cleans, focus on solid front rack and maintain hook grip. Common failure points: rushing early pull-up sets leading to grip failure, losing positions on cleans when fatigued. Consider alternating between push and step-down on box jumps based on fatigue. Take 3-5 breaths between movements but minimize transition time.

Benchmark Notes

This workout is most similar to DT (5 rounds of barbell cycling) but with added gymnastics and box jumps. Analysis: 1. Movement breakdown per round: - 19 CTB Pull-ups: ~45s (2.5s/rep with small sets) - 12 Box Jumps: ~24s (2s/rep) - 8 Squat Cleans: ~28s (3.5s/rep at 75kg/165lb) Base round time: ~97s fresh Fatigue multipliers: - Rounds 1-2: 1.0x (97s) - Round 3: 1.2x (116s) - Round 4: 1.3x (126s) - Round 5: 1.4x (136s) Transitions between movements: ~5s x 2 per round Total estimated time: Round 1: 107s Round 2: 107s Round 3: 126s Round 4: 136s Round 5: 146s Base total: 622s Comparing to DT anchor (360-420s elite male): - This workout is ~50% longer due to higher volume and CTB pull-ups - Load is heavier (75kg vs 70kg) - Grip fatigue compounds between pull-ups and cleans Final L10 target: 360s (6:00) Final L5 target: 600s (10:00) Final L1 target: 1080s (18:00) Female adjustments: - CTB pull-ups require more sets (+15%) - Heavy clean weight relative to 1RM (+20%) - Overall 20% slower progression

Modality Profile

Of the 3 movements: Chest-to-Bar Pull-Up (G), Box Jump (G), and Squat Clean (W). Two movements are gymnastics (bodyweight) and one is weightlifting, resulting in roughly a 67/33 split.

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