Workout Description

Why This Workout Is Extremely Hard

Heavy barbell front squats at 225/155 demand high absolute strength. Each round pairs that with five 15-foot rope climbs (advanced gymnastics, big grip/upper-body pull volume) and a 400m loaded run, repeated five times. Total volume (25 squats, 25 climbs, 2km loaded running) and likely duration near or beyond 45 minutes push this into an extremely hard workout for most athletes.

Benchmark Times for Wyk

• Elite: <31:00
• Advanced: 35:00-39:00
• Intermediate: 42:00-45:00
• Beginner: >60:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): Twenty-five heavy front squats and twenty-five rope climbs demand persistent muscular output in the legs, midline, and pulling musculature over many rounds.
• Endurance (7/10): Five 400m efforts with load across a long time domain heavily tax the aerobic system. Expect steady breathing, heart rate management, and sustained locomotion under fatigue.
• Strength (7/10): Front squats at 225/155 are heavy for sets of five, requiring notable leg strength and a solid front rack, especially when repeated under fatigue.
• Power (5/10): Rope climbs and driving out of the hole in the front squat involve explosive elements, but the overall piece emphasizes sustained work over peak power.
• Speed (3/10): Transitions exist, but heavy loading and skill work prevent fast cycling; pacing and steady turnover matter more than sprint speed.
• Flexibility (3/10): Requires adequate front rack mobility and squat depth, plus shoulder overhead/holding positions for the plate, but does not demand extreme range of motion.

Movements

• Front Squat
• Plate Run
• Rope Climb

Scaling Options

Scale to: 5 rds of 5 Front Squats (155/105) + 3 Rope Climbs + 400m Plate Run (25/15) • 5 rds of 5 Front Squats (185/125) + 8 strict Pull-Ups or 10 rope pulls from floor + 400m Run (no load) • 5 rds of 5 Front Squats (moderate) + 4 Rope Climbs (10 ft) + 300m Plate Run (25/15)

Scaling Explanation

These options reduce load, rope climb difficulty, and/or running demand so athletes can keep moving, preserve the triplet structure, and maintain the intended muscular and aerobic stimulus safely.

Intended Stimulus

This should feel like a grind that never quite lets up. Move steadily, keep your grip alive, and manage breathing on the loaded runs. The squats should be challenging but done in one set or a quick break. Rope climbs must stay crisp and safe. Aim for consistent round times without redlining early.

Coach Insight

Pace the first two rounds like you’ll repeat them three more times. Keep transitions short and settle into a sustainable run carry. The big key: protect your grip. Deliberately clamp with legs on the rope and relax your hands when possible on the carry. Common mistakes: opening too hot on round one, letting the front rack collapse, and skipping solid rope foot locks leading to failed climbs.

Benchmark Notes

Times range from 60 minutes (beginner) down to ~31 minutes (elite). If you finish near 45 minutes, you’re on track; around 35 minutes indicates strong capacity across strength, grip, and engine. Falling past the 60-minute cap implies loads/skills should be scaled to keep moving.

Modality Profile

Most time is spent on the 2km of loaded running (monostructural). Rope climbs contribute significant gymnastics time and grip fatigue. The heavy front squats are impactful but relatively brief per round, so weightlifting time is the smallest slice despite high intensity.

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