Workout Description

Why This Workout Is Very Hard

This workout combines heavy barbell cycling (155/105) with high volume across 30 total reps per round. The continuous barbell work creates severe grip and posterior chain fatigue, while the front-loaded movements (hang power cleans into front squats) demand significant core stability under accumulating fatigue. The 5-round format with no built-in rest makes this a brutal test of strength endurance that will force most athletes to scale weight significantly.

Benchmark Times for WOD

• Elite: <6:00
• Advanced: 6:30-7:00
• Intermediate: 8:00-9:00
• Beginner: >16:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High total volume across multiple muscle groups with descending rep scheme challenges muscular endurance, especially grip and posterior chain stamina.
• Endurance (7/10): Five rounds of continuous barbell work with moderate loads creates significant cardiovascular demand and tests aerobic capacity throughout the workout.
• Strength (6/10): 155/105 lb loads across deadlift, clean, lunge, and squat require moderate to good strength levels for most athletes.
• Speed (6/10): Barbell cycling efficiency and minimizing transition time between movements becomes crucial for maintaining intensity across five rounds.
• Power (5/10): Hang power cleans require explosive hip extension, while other movements are more strength-endurance focused creating mixed power demands.
• Flexibility (4/10): Front rack position, overhead mobility for cleans, and deep squat positions demand above-average mobility and range of motion.

Movements

• Front Squat
• Reverse Lunge
• Deadlift
• Hang Power Clean

Benchmark Notes

This workout is nearly identical to the iconic benchmark 'DT' (5 rounds: 12 deadlift, 9 hang clean, 6 push jerk at 155/105), with the key differences being alternating reverse lunges instead of push jerks, and front squats added. Using DT as the primary anchor: L10: 360-420 sec, L5: 540-660 sec, L1: 840-960 sec. Movement breakdown per round: 12 deadlifts at 155/105 (24-36 sec), 9 hang power cleans (18-27 sec), 6 alternating reverse lunges front-racked (12-18 sec), 3 front squats (6-9 sec). Fresh round total: 60-90 sec. The reverse lunges are less demanding than push jerks (no overhead component), but the front squats add volume. This roughly balances out to similar difficulty as DT. Applying fatigue multipliers: Round 1: 60-90 sec, Round 2: 66-99 sec, Round 3: 72-108 sec, Round 4: 78-117 sec, Round 5: 84-126 sec. Total estimated range: 360-540 sec for elite to advanced athletes. Adding transitions (5-10 sec per round) and brief rests between movements: Elite total ~360-420 sec, Intermediate ~540-660 sec, Novice ~840-960 sec. This aligns closely with DT benchmarks, confirming our anchor-based approach. Final targets - L10: 360-390 sec, L5: 540-630 sec, L1: 840-960 sec.

Modality Profile

4 movements total: Deadlift (W), Hang Power Clean (W), Reverse Lunge (G), Front Squat (W). 3 weightlifting movements (75%) and 1 gymnastics movement (25%).