Workout Description

Why This Workout Is Very Hard

This workout combines heavy barbell cycling with significant running volume in a ladder format that prevents meaningful recovery. The clean and jerks progress from moderate (135/95) to very heavy (225/155) while accumulated fatigue from running and deadlifts compounds. The deadlift weights escalate dramatically (155-255lbs) with no rest between movements. Most athletes will struggle with the heavy barbell cycling under fatigue, requiring significant scaling of loads.

Benchmark Times for WOD (:15 - :45)

• Elite: <13:00
• Advanced: 15:00-17:00
• Intermediate: 19:00-21:00
• Beginner: >30:00

Training Focus

This workout develops the following fitness attributes:

• Strength (9/10): Progressive loading from 135/95 to 255/165 plus 1RM deadlift finale makes this primarily a maximum strength test.
• Endurance (7/10): Multiple 400m runs combined with heavy lifting creates significant cardiovascular demand over 30 minutes, testing aerobic capacity throughout.
• Power (7/10): Clean and jerks are explosive Olympic lifts requiring significant power output, though heavy loads may reduce speed component.
• Stamina (6/10): Moderate rep ranges with heavy loads challenge muscular endurance, especially grip and posterior chain stamina across multiple rounds.
• Flexibility (4/10): Clean and jerks require good shoulder, hip, and ankle mobility while deadlifts demand posterior chain flexibility for proper positioning.
• Speed (3/10): Heavy loads and fatigue accumulation limit movement speed; focus is on controlled execution rather than rapid cycling.

Movements

• Run
• Clean and Jerk
• Deadlift

Benchmark Notes

This workout is a descending ladder with increasing loads, followed by a 1RM deadlift attempt. The main workout consists of 5 rounds of 400m runs paired with clean & jerks and deadlifts at progressively heavier weights. I'll analyze this as a time-based workout since no specific scoring method was provided and it has a 30-minute cap. Movement breakdown by round: Round 1: 400m run (90-120s) + 5 C&J at 135/95 (15-25s) + 10 DL at 155/105 (20-30s) = 125-175s Round 2: 400m run (95-130s, fatigue) + 4 C&J at 155/105 (16-28s) + 8 DL at 185/120 (18-28s) = 129-186s Round 3: 400m run (100-140s) + 3 C&J at 185/120 (15-30s) + 6 DL at 205/135 (15-24s) = 130-194s Round 4: 400m run (105-150s) + 2 C&J at 205/135 (12-24s) + 4 DL at 225/155 (12-20s) = 129-194s Round 5: 400m run (110-160s) + 1 C&J at 225/155 (8-15s) + 2 DL at 255/165 (8-14s) = 126-189s Total estimated time: 639-938 seconds (10:39-15:38) This workout is most similar to a combination of Helen (for the running component) and Grace (for the clean & jerk volume), but with heavier loads and deadlifts added. Helen's L10 is 450-510s and L5 is 630-690s, but this workout has significantly more strength work and heavier loads throughout. The increasing loads create a unique fatigue pattern where the runs get harder due to accumulated fatigue, but the lifting volume decreases. The clean & jerks start at Grace weight (135/95) but increase to 225/155, which is quite heavy. The deadlifts progress from moderate to very heavy loads. Applying fatigue multipliers: runs will slow by 10-15% each round due to accumulated fatigue from heavy lifting. Clean & jerks will require more rest between reps as loads increase. Deadlifts become more challenging but lower volume offsets some difficulty. Transition times between movements: 5-15 seconds per transition, accounting for barbell changes. Final targets: L10: 780s (13:00), L5: 1260s (21:00), L1: 1800s (30:00 - time cap)

Modality Profile

Run is monostructural cardio (M), Clean and Jerk and Deadlift are both weightlifting movements with external load (W). With 1 M movement and 2 W movements, the breakdown is 33% M and 67% W.