Workout Description

Why This Workout Is Hard

The combination of moderate-heavy barbell cycling (power cleans and deadlifts at 135/95) with high-volume gymnastics creates significant fatigue accumulation. The burpees over the bar prevent proper recovery between barbell movements, while the 18 pull-ups after deadlifts creates a severe grip endurance challenge. The 11-minute time cap adds urgency, forcing a sustained high intensity with minimal built-in rest.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High-rep deadlifts combined with pull-ups and power cleans challenge muscular endurance, particularly grip strength and posterior chain stamina.
• Endurance (7/10): 11-minute AMRAP with compound movements and no rest creates significant cardiovascular demand. The burpees especially drive up heart rate throughout each round.
• Speed (7/10): Quick transitions between movements and fast cycling of moderate-weight barbell movements are crucial for maximizing rounds.
• Power (6/10): Power cleans demand explosiveness, while burpees over the bar require quick hip extension. Pull-ups can be performed efficiently with a kip.
• Strength (5/10): Moderate loads in power cleans and deadlifts (135/95) require decent strength, but not maximal. Pull-ups add relative strength demand.
• Flexibility (4/10): Power cleans and burpees require moderate mobility in hips and shoulders. Deadlifts and pull-ups need basic range of motion.

Movements

• Power Clean
• Burpee
• Deadlift
• Pull-Up

Scaling Options

Power Cleans: 95/65 lbs or 75/55 lbs for newer athletes. Sub push press if cleaning technique isn't solid. Burpees: Step-over variation allowed. Deadlifts: Same weight as power clean or lighter (75/55) if grip is limiting. Pull-ups: Ring rows or banded pull-ups, reduce to 12-15 reps. For significant scaling, consider reducing overall reps to 8-8-15-12.

Scaling Explanation

Scale if you cannot perform at least 5 unbroken power cleans at prescribed weight, 10+ deadlifts unbroken when fresh, or 5+ strict pull-ups. Priority is maintaining consistent movement through all rounds - you should be able to complete at least 3 full rounds. Target effort should feel sustainable but challenging for the full 11 minutes. Form deterioration on barbell movements or inability to maintain kipping pull-ups are key indicators to scale.

Intended Stimulus

Moderate-length glycolytic workout (8-12 minutes) with significant barbell cycling and bodyweight elements. Primary focus is on power endurance and grip stamina. The combination of power cleans and deadlifts creates significant posterior chain fatigue, while burpees and pull-ups test upper body endurance.

Coach Insight

Break up power cleans into sets of 4-4-3 early to preserve grip. Quick singles on deadlifts by round 2-3 are expected. Consider breaking pull-ups into sets of 6-6-6 initially. Keep burpees steady but deliberate - don't sprint them. The deadlift volume will be the limiting factor for most athletes. Focus on fast but controlled transitions between movements. Maintain hook grip on barbell movements as long as possible to preserve grip strength.

Benchmark Notes

This is an 11-minute AMRAP with moderate-heavy barbell cycling and high-skill gymnastics. Breaking down movement times: Power Cleans (135/95): ~3s/rep × 11 = 33s Burpees Over Bar: ~5s/rep × 11 = 55s Deadlifts (135/95): ~2.5s/rep × 19 = 48s Pull-ups: ~2s/rep × 18 = 36s Base round time: 172s (2:52) fresh Factoring transitions (~5s between movements × 3 = 15s) Total fresh round: ~187s (3:07) In 11 minutes (660s), elite athletes should complete: Round 1: 187s Round 2: 187s × 1.1 = 206s Round 3: 187s × 1.2 = 224s Partial round 4+ This workout is most similar to DT in volume and barbell cycling, but with added gymnastics. Using DT as an anchor (L10 = 6-7 min), we expect elite athletes (L10) to complete 5.9-6.1 rounds. Fatigue factors: - Grip fatigue from barbell cycling affecting pull-ups - High-rep deadlifts causing lower back fatigue - Burpees over bar adding complexity to transitions Recap: Male L10: 5.9+ rounds Male L5: 4.3 rounds Male L1: 2.1 rounds Female L10: 5.4+ rounds Female L5: 3.8 rounds Female L1: 1.8 rounds

Modality Profile

Of the 4 movements: Burpee and Pull-Up are Gymnastics (2 movements = 25% each). Power Clean and Deadlift are Weightlifting (2 movements = 25% each). No Monostructural movements present. Final breakdown: G=25% (2/4), M=0% (0/4), W=75% (2/4), rounded to nearest significant numbers.