Workout Description

Why This Workout Is Hard

Three rounds involving six different movements including barbell work, high-skill gymnastics, and weighted back extensions. Tests broad fitness.

Benchmark Times for Brandon’s Bad Day

• Elite: <33:46
• Advanced: 33:46-31:16
• Intermediate: 31:16-27:31
• Beginner: >27:31

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): Cycling 15 reps each of OHS, L-Pull-Ups, Split Jerks, KTE, Squat Hang Cleans, and Weighted Back Extensions for 3 rounds tests diverse muscular stamina: overhead/core/leg (OHS), core/pulling (L-Pull-Ups), shoulder/leg (Jerks), core/gymnastics (KTE), full-body lifting (Cleans), and posterior chain (Back Ext).
• Endurance (7/10): Three rounds involving six different movements: OHS (95lb), L-Pull-Ups, Split Jerks (95lb), KTE, Squat Hang Cleans (95lb), Weighted Back Extensions (25lb plate). The variety and skill demand create a broad conditioning test.
• Flexibility (7/10): Overhead Squats demand excellent mobility. L-Pull-Ups require hamstring/hip flexor compression. Split Jerks need good overhead/hip mobility. KTE test hamstring/shoulder flexibility. Squat Hang Cleans require good catch/squat mobility.
• Strength (6/10): OHS, Split Jerks, and Squat Hang Cleans at 95/65 lbs are moderate loads testing strength endurance and stability. L-Pull-Ups and KTE require significant core and relative pulling strength. Weighted Back Extensions add load to posterior chain work.
• Power (6/10): Split Jerks and Squat Hang Cleans are explosive Olympic lift variations. Kipping L-Pull-Ups/KTE utilize power. Maintaining power across six varied movements is challenging.
• Speed (5/10): Efficient transitions between the six movements and proficient cycling of reps, especially on the more technical barbell and gymnastics elements, are key for a good 'For Time' score.

Modality Profile

A chipper with an even split of gymnastics (L-Pull-Ups, Knees-to-Elbows, Weighted Back Extensions) and weightlifting (Overhead Squats, Split Jerks, Squat Hang Cleans) movements.

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