Workout Description
Metabolic Conditioning Prep:With an empty Barbell, Quick Deadlift and OH Squat.Then, with a light set of Dumbbells, Squat Clean review as:Deadlift—Power Clean—Front Squat—Squat Clean No time for messing around today :-) Prep for the WorkoutThen, perform:10 Deadlifts10 OH Squats*
Then, add weight to the OHS.8 Deadlifts8 OHS
8 KB Swings (workout weight)
8 Pull-ups
8 Box Jumps
8 DB Squat Cleans (workout weight)* Add load on BB movements.6 Deadlifts
6 KB Swings6 Chest-to-bar Pull-ups (or modification)
6 Box Jumps
6 DB Squat Cleans4 Deadlifts (workout weight)
Metabolic Conditioning: -Lumberjack
20-20 Deadlifts 275/185 lb.lb Run 400 m
20 KB Swings
53/35 Run 400 m20 Overhead Squats (115/75 lb.)Run 400 m20 BurpeesRun 400 m20 Chest-to-bar Pull-upsRun 400 m
20 Box Jumps (24/20 in.)Run 400 m20 DB Squat Cleans (50/25 lb.)Run 400 mS
core: Time to complete
Why This Workout Is Very Hard
This is a high-volume, multi-modal workout with heavy barbell loads (275/185 deadlifts, 115/75 OHS) combined with skill-demanding movements (chest-to-bar pull-ups, DB squat cleans). The structure—20 reps of each movement followed by 400m runs—creates relentless fatigue accumulation with minimal recovery. Grip, legs, and cardiovascular system are all heavily taxed simultaneously. The 7 rounds of running alone (2.8 miles) compounds fatigue. Most average athletes will need to scale weights or modify movements to complete.
Training Focus
This workout develops the following fitness attributes:
- Stamina (9/10): High volume of 20 reps per movement across seven stations demands substantial muscular endurance. Accumulated fatigue from deadlifts, swings, pull-ups, and squat cleans tests sustained muscular output capacity.
- Endurance (8/10): Seven 400m runs interspersed with metabolic work create sustained cardiovascular demand. The repeated running intervals and continuous movement pattern stress aerobic capacity significantly throughout the workout.
- Speed (8/10): For-time format demands quick movement cycling and minimal rest between stations. Rapid transitions between exercises and continuous pacing are essential for competitive performance and time optimization.
- Power (7/10): Box jumps, KB swings, and squat cleans are inherently explosive movements. The for-time format encourages rapid cycling, though fatigue accumulation may reduce power output as workout progresses.
- Strength (6/10): Moderate loads (275/185 deadlifts, 115/75 OHS, 53/35 KB) require meaningful force production. However, the for-time format and high reps prioritize endurance over maximal strength development.
- Flexibility (5/10): Overhead squats and squat cleans demand shoulder and hip mobility. Box jumps and burpees require moderate range of motion, but demands are not extreme compared to dedicated mobility work.
Movements
- Kettlebell Swing
- Overhead Squat
- Chest-to-Bar Pull-Up
- Burpee
- Dumbbell Squat Clean
- Deadlift
- Run
- Box Jump
- Pull-Up
Modality Profile
Workout contains 10 unique movements: Deadlift (W), Overhead Squat (W), Squat Clean (W), KB Swing (W), Pull-ups (G), Box Jumps (G), DB Squat Cleans (W), Burpees (G), Chest-to-bar Pull-ups (G), and Run (M). Distribution: 5 Weightlifting movements (50%), 3 Gymnastics movements (30%), 1 Monostructural movement (10%), with running appearing 7 times throughout but counted once per modality calculation (20% when accounting for volume emphasis).
