Workout Description

Why This Workout Is Hard

This workout combines moderate-to-heavy barbell loads (65# hang clean push press, 135# bench press) with high-volume burpees across two separate 5-round blocks, plus 75 barbell curls. The 1:00 rest between rounds provides minimal recovery. Burpees create significant fatigue that carries into barbell work, and the cumulative volume of 100 burpees total with barbell cycling creates substantial metabolic demand. Most average athletes will complete it but experience notable fatigue accumulation and slower barbell cycling.

Training Focus

This workout develops the following fitness attributes:

• Stamina (7/10): High rep volume across multiple rounds (50 burpees, 20 hang clean push presses, 20 bench presses, 75 barbell curls) tests muscular endurance. Limited rest between rounds compounds fatigue accumulation.
• Endurance (6/10): Five rounds of burpees with minimal rest (1:00) creates sustained cardiovascular demand. The repeated cycling through high-intensity movements elevates heart rate consistently throughout the workout.
• Power (6/10): Burpees and hang clean push presses require explosive hip and leg drive. The power component is significant but tempered by fatigue accumulation across five rounds.
• Strength (5/10): Moderate loads (65# hang clean push press, 135# bench press) with moderate rep ranges. Not maximal strength work, but sufficient load to challenge force production under fatigue.
• Speed (5/10): Steady pacing required with minimal transition time between movements. One-minute rest periods allow partial recovery, preventing true sprint cycling but maintaining consistent work pace.
• Flexibility (4/10): Burpees and overhead pressing require moderate shoulder mobility and hip flexibility. Barbell curls demand elbow and shoulder range of motion, but demands are not extreme.

Movements

• Push Press
• Burpee
• Hang Clean
• Bench Press
• Barbell Curl

Modality Profile

Burpee is a gymnastics movement (bodyweight). Hang Clean, Push Press, Bench Press, and Barbell Curl are all weightlifting movements (external load). 1 out of 5 movements = 20% Gymnastics, 4 out of 5 movements = 80% Weightlifting.