Workout Description

Why This Workout Is Extremely Hard

High total volume (450+ gymnastics reps) paired with heavy barbell work at 185/135 lb creates significant local muscular fatigue and grip demand. Three long rounds with only two fixed 3-minute rests push duration toward 40–60 minutes for most. The combination of heavy jerks/cleans and 120 pull-ups elevates skill and capacity requirements beyond classic hard benchmarks.

Benchmark Times for Woehlke

• Elite: <40:00
• Advanced: 46:00-50:00
• Intermediate: 54:00-59:00
• Beginner: >90:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): Very high rep counts on pull-ups, push-ups, and sit-ups demand sustained muscular output and smart partitioning to avoid failure across all three rounds.
• Endurance (6/10): Long total duration with limited rest requires steady breathing and aerobic support across three rounds, but there’s no dedicated cardio element like running or rowing.
• Strength (5/10): Heavy barbell at 185/135 lb for jerks, front squats, and power cleans requires solid baseline strength, though reps per set are relatively low.
• Power (5/10): Jerks and power cleans require explosive leg drive and hip extension, but the long workout tempers maximal power expression.
• Speed (4/10): Some opportunities to cycle reps quickly early, but the length and volume shift emphasis to controlled, sustainable pacing over pure speed.
• Flexibility (2/10): Standard ROM for squats, overhead lockout, and kip. No extreme positions, but front rack and overhead mobility still matter for safe, efficient reps.

Scaling Options

Scale to: 135/95 lb + 20 Pull-Ups/30 Push-Ups/40 Sit-Ups • 115/75 lb + Ring Rows + Elevated Push-Ups • 95/65 lb + 30 Jumping Pull-Ups/30 Knee Push-Ups/40 Sit-Ups

Scaling Explanation

Adjust load and pulling difficulty to preserve steady sets and movement quality so you can keep moving with minimal failure across all three rounds.

Intended Stimulus

A grinding, high-volume effort with controlled barbell singles and repeatable sets on gymnastics. Early rounds should feel manageable; later rounds become a fight to maintain form and small sets without failing. Breathing should be steady, grip taxed, and the barbell never a full stop. Finish with consistent pacing, not redline bursts.

Coach Insight

Pace the pull-ups and push-ups from the start—small, quick sets with short rests beat big opening sets that crash. The one tip: Protect your grip. Break pull-ups early and hold steady. Grip failure wrecks your barbell cycling and push-ups. Avoid no-rep traps: stand all the way up on squats, fully lock out jerks, and keep rigid midline during sit-ups.

Benchmark Notes

Times are total clock time, including both 3-minute rest periods. Slower athletes may need 60–90 minutes; advanced athletes can finish around 40 minutes or faster. Use the levels to choose a scaling that lets you complete consistent sets without failing reps or excessively long breaks.

Modality Profile

Most of the time is spent on gymnastics: 40 pull-ups, 50 push-ups, and 60 sit-ups per round dominate the work. The barbell segment is short but heavy. There’s no dedicated monostructural element, so the workout splits roughly 75% gymnastics and 25% weightlifting.

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