Workout Description

Why This Workout Is Hard

Coffey blends four 800 m runs with 210 heavy barbell reps (back squat and bench at 135/95 lb) and finishes with a high‑skill muscle-up. The time domain is long, the lifting volume is high, and cumulative fatigue is real. Work density is moderated by the running, but strength stamina and pacing drive difficulty. Expect a grindy, high-output effort.

Benchmark Times for Coffey

• Elite: <33:00
• Advanced: 36:00-39:00
• Intermediate: 42:00-45:00
• Beginner: >60:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): 210 barbell reps at 135/95 lb heavily tax muscular endurance, especially legs and triceps/chest. Success hinges on sustainable sets and repeatable rest intervals.
• Endurance (6/10): Four 800 m runs demand steady aerobic work and smooth pacing. Cardio cannot carry the day, but it meaningfully influences total time and fatigue between barbell efforts.
• Strength (5/10): Loads are not maximal, but the bench press at 135/95 and back squat volume require respectable baseline strength to avoid failing reps as fatigue accumulates.
• Speed (4/10): Quick transitions and disciplined but not frantic barbell cycling help. True sprinting is limited given the long duration and volume demands.
• Flexibility (3/10): Adequate shoulder mobility for bench setup and hip/ankle range for squats are needed, though positions are standard and not extreme for most athletes.
• Power (3/10): Most work is controlled, repeatable lifting and steady running. Only the final muscle-up introduces a brief high-skill, powerful effort.

Movements

• Back Squat
• Bench Press
• Run
• Muscle-Up

Scaling Options

Scale to: 800 m + 35-25-15 reps at 115/75 lb (ring pull-up at end) • 600 m runs + 35-25-15 at 95/65 lb (strict pull-up at end) • 400 m runs + 30-20-10 at 75/55 lb (jumping bar muscle-up or 1 dip + 1 pull-up)

Scaling Explanation

These options preserve the run-lift-run structure, large but manageable barbell sets, and a high-skill finisher while adjusting load, volume, and skill to keep continuous movement and intended stimulus.

Intended Stimulus

A long grinder with steady runs and controlled, repeatable barbell sets. The runs should feel like active recovery between bouts of muscular endurance. Aim for sustainable sets on squats and bench without failing. Finish with enough composure to hit the single muscle-up cleanly under fatigue.

Coach Insight

Pace the runs at a conversational but purposeful effort—save the legs and arms for the barbell. Break squats and bench early to avoid failure, keeping rest to 10-15 seconds. The one tip: never hit the bench to failure—stop 1-2 reps shy and keep moving. Common mistakes: sprinting the first 800, letting rest creep too long, and ignoring setup tightness on the bench.

Benchmark Notes

Times reflect a broad range: beginners may take close to an hour, while advanced athletes can push near mid-30 minutes. The runs consume a big chunk of time; the barbell sets and transitions determine separation. Finishing under 45 minutes is solid; sub-36 is elite.

Modality Profile

Most time is spent lifting (back squat and bench press), making weightlifting the majority. Running contributes four 800 m segments, roughly a third of the workout. Gymnastics is minimal with a single muscle-up to finish.

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