Workout Description

Why This Workout Is Hard

Brehm blends elite-skill gymnastics (rope climbs, handstand push-ups) with very heavy back squats and a finishing row. Movement complexity averages high, while the heavy barbell spikes local fatigue. Most intermediates land in the 14–20 minute range, keeping the time domain moderate. Density scores lower due to bodyweight elements, but the technical demands and heavy squats push this into a hard benchmark for most.

Benchmark Times for Brehm

• Elite: <12:00
• Advanced: 13:00-14:00
• Intermediate: 15:00-16:00
• Beginner: >30:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (7/10): Volume on HSPU and heavy back squats demands repeated submax sets and smart partitioning to avoid failure.
• Strength (6/10): The 225 lb back squat set is very heavy for many; athletes need solid absolute strength to keep sets large and safe.
• Speed (5/10): Fast transitions and quick set cycling help, yet frequent chalking and strategic breaks limit true sprint cadence.
• Endurance (4/10): Short cardio finish and sustained pacing matter, but this isn’t a long aerobic piece. The row adds a controlled effort rather than a lengthy grind.
• Power (4/10): Explosive hip drive helps on rope climbs and strong concentric drive in squats, but it’s not a pure power test.
• Flexibility (3/10): Requires solid shoulder stacking for HSPU and full-depth squats, but mobility demands are not extreme for most athletes.

Scaling Options

Scale to: 10 Rope Climbs, Back Squat 185/125, 30 Kipping HSPU, 40 cal Row • 8 Rope Climbs, Back Squat 155/105, 30 Box HSPU, 40 cal Row • 10 Rope Pulls (from floor), Back Squat 115/75, 30 Pike Push-Ups, 30/25 cal Row

Scaling Explanation

These options preserve the chipper flow and high-skill stimulus while adjusting pulling difficulty, pressing difficulty, and squat load so athletes keep moving with minimal form compromise.

Intended Stimulus

A steady, technical grind with short, deliberate breaks. Rope climbs should be smooth and confident, not max-effort. Back squats feel heavy but done in 2–4 sets with pristine form. HSPU are partitioned to avoid failure. The row is a strong finish at a sustainable, uncomfortable pace, not a sprint.

Coach Insight

Pace the rope climbs—shake out between reps and keep feet high. Split the back squats before your form breaks; big sets early can backfire. Manage HSPU in tidy sets to avoid failure. Your one big tip: protect your grip—chalk proactively and keep rope technique efficient. Avoid: rushing the rope, unbroken ego squats, and going to failure on HSPU.

Benchmark Notes

These times represent total completion time from first rope climb to finishing the row. Lower is better. If you’re near L5, you should move steadily with brief breaks, finishing around 16 minutes. Newer athletes may time-cap; advanced athletes push sub-14 with sharp transitions and confident rope/HSPU capacity.

Modality Profile

Half the work is high-skill gymnastics (rope climbs and handstand push-ups). The row provides a controlled monostructural finish, and the very heavy back squats represent the weightlifting component. Time distribution typically leans slightly toward gymnastics, with squats and rowing sharing the remaining effort.

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