Workout Description

Why This Workout Is Very Hard

This workout combines maximal strength testing with high-volume barbell cycling under extreme fatigue. The 2RM front squat followed immediately by 10 rounds at 90% creates devastating leg fatigue. Power cleans at 135/95 after heavy squats and rowing will severely compromise form and speed. The max rep push press finale demands upper body power when completely depleted. Multiple limiting factors hit simultaneously - legs, grip, shoulders, and cardiovascular system.

Training Focus

This workout develops the following fitness attributes:

• Strength (9/10): Finding 2RM front squat then working at 90% creates massive strength demand, especially under fatigue.
• Stamina (8/10): High volume front squats at 90% 2RM plus max rep push press will severely test muscular endurance capabilities.
• Endurance (7/10): Ten rounds of continuous work with rowing creates significant cardiovascular demand, though not pure aerobic due to strength components.
• Power (7/10): Power cleans are explosive by nature, and push press requires rapid force production from shoulders.
• Flexibility (6/10): Front squats require significant ankle and thoracic mobility, power cleans demand full range hip and shoulder flexibility.
• Speed (4/10): Moderate pacing required to manage heavy loads while maintaining output across ten demanding rounds.

Movements

• Front Squat
• Row
• Power Clean
• Push Press

Benchmark Notes

This workout is scored on total reps from the MAX REPS push press portion only. The workout structure: 10 min to find 2RM front squat, then 10 rounds of 2 front squats (90% of 2RM), 150m row, 3 power cleans (135/95), followed by max reps push press (135/95). The limiting factor is the max reps push press at the end after significant fatigue. Using Fight Gone Bad as an anchor (which includes push press and totals 430-500 reps for L10, 300-340 for L5, 180-220 for L1), but this workout has much more pre-fatigue. The 10 rounds of front squats at 90% 2RM will heavily tax the legs and core, 1500m total rowing will impact cardiovascular capacity, and 30 power cleans at 135/95 will further fatigue the posterior chain and grip. By the time athletes reach the max reps push press, they'll be significantly compromised. Elite athletes might manage 200+ reps despite fatigue, average athletes around 125 reps, and beginners might only achieve 45-65 reps. The push press load of 135/95 is moderate but becomes challenging under extreme fatigue. Recap: L10: 205+ reps, L5: 125 reps, L1: 45 reps.

Modality Profile

4 movements total: Front Squat (W), Row (M), Power Clean (W), Push Press (W). 3 weightlifting movements (75%) and 1 monostructural movement (25%).