Workout Description

Why This Workout Is Hard

This workout combines high-volume bodyweight movements (29 reps each) with moderate barbell cycling (6 reps at 50/35kg). The key challenge is the cumulative fatigue from the push-ups affecting push press performance, while pull-ups tax the grip/pulling muscles before overhead squats. The 29-rep schemes create significant time-under-tension with minimal built-in rest. Most athletes will take 20-25 minutes with forced breaks.

Benchmark Times for Dicko

• Elite: <9:00
• Advanced: 11:00-13:00
• Intermediate: 15:00-18:00
• Beginner: >30:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): Multiple muscle groups face significant endurance challenges with 87 reps each of push-ups, sit-ups, pull-ups, and KB swings.
• Endurance (7/10): High volume bodyweight movements combined with moderate weight Olympic lifts creates sustained cardiovascular demand across three lengthy rounds.
• Flexibility (6/10): Overhead squats demand significant shoulder and hip mobility, while hang power cleans and push presses require good positions.
• Speed (6/10): Quick transitions between movements and efficient cycling of high-rep bodyweight exercises are crucial for good times.
• Power (5/10): Olympic lifting movements require power production, but fatigue and volume make maintaining explosiveness challenging.
• Strength (4/10): Moderate loads in the Olympic lifts (50/35kg) test strength, but volume and fatigue make this more stamina-focused.

Movements

• Push-Up
• Hang Power Clean
• AbMat Sit-Up
• Push Press
• Pull-Up
• Overhead Squat
• Kettlebell Swing

Scaling Options

Reduce barbell weight to 40/25kg if unable to cycle 3+ reps when fresh. Scale push-ups to knee push-ups (same volume) or reduce to 20 reps. Sub ring rows or banded pull-ups for pull-ups. Reduce KB weight to 16/12kg if needed. For overhead squats, can substitute front squats or reduce to PVC pipe to prioritize movement pattern. Option to reduce to 2 rounds for newer athletes.

Scaling Explanation

Scale if unable to perform 15+ push-ups unbroken, 5+ strict pull-ups, or cycle Olympic lifts with solid technique when fresh. Priority is maintaining movement quality and consistent work rate throughout all rounds. Target time is 12-20 minutes - scale load/volume if projected to go beyond this range. Better to reduce weight/difficulty and move well than struggle with Rx and compromise form. Focus on smooth transitions between movements.

Intended Stimulus

Moderate-length glycolytic workout (12-20 minutes) with mixed modal demands. Primary focus is on upper body pushing/pulling endurance combined with Olympic lifting technique under fatigue. The high-volume bodyweight movements create cumulative fatigue while technical barbell movements test skill maintenance.

Coach Insight

Break push-ups into sets of 10-8-7-4 early to preserve capacity. Quick singles on Olympic lifts if technique wavers. Keep transitions under 10 seconds. Pull-ups should be broken before failure - consider sets of 8-7-7-7. Maintain tight core on overhead squats as fatigue builds. Don't rush first round - establish sustainable pace. Most athletes hit wall in round 2 on push-ups and pull-ups.

Benchmark Notes

This workout is most similar to Helen (3 rounds with pull-ups and KB swings) but with significantly more volume. Analysis: Per round breakdown (elite pace): - 29 Push-Ups: ~35s (1.2s/rep) - 6 Hang Power Cleans: ~18s (3s/rep) - 29 AbMat Sit-Ups: ~40s (1.4s/rep) - 6 Push Presses: ~15s (2.5s/rep) - 29 Pull-Ups: ~45s (1.5s/rep + breaks) - 6 OHS: ~20s (3.3s/rep) - 29 KB Swings: ~45s (1.5s/rep) - Transitions: ~30s Base round time: ~248s Fatigue multipliers: - Round 1: 1.0x = 248s - Round 2: 1.2x = 298s - Round 3: 1.4x = 347s Total elite time: ~893s (just under 15 min) Using Helen as anchor (L10 = 7:30-8:30 for men), but scaling up 2x due to: - Double the pull-up volume - Added push-ups and sit-ups - Technical barbell cycling Final targets (M/F): L10: 9:00/11:00 L5: 18:00/21:00 L1: 30:00/35:00 Female times adjusted +15-20% due to higher relative loading and increased gymnastics volume.

Modality Profile

Gymnastics (3/7): Push-Up, AbMat Sit-Up, Pull-Up. Weightlifting (4/7): Hang Power Clean, Push Press, Overhead Squat, Kettlebell Swing. No monostructural movements. Rounded to nearest 10% from 43/57 split.