Workout Description
10 Rounds For Time:
12 Deadlifts (155/105 lb)
9 Hang Power Cleans (155/105 lb)
6 Push Jerks (155/105 lb)
Why This Workout Is Hard
Ten rounds of heavy barbell cycling at 155/105 lb creates a high-volume grind that taxes grip, midline, and shoulders. The triplet is moderately technical with cleans and jerks but remains repeatable. Expect 20–35 minutes for most, with accumulating fatigue driving strategy. High loaded reps push muscular endurance more than pure cardiovascular capacity.
Benchmark Times for Double DT
- Elite: <21:00
- Advanced: 23:00-25:00
- Intermediate: 27:00-30:00
- Beginner: >50:00
Training Focus
This workout develops the following fitness attributes:
- Stamina (8/10): High total loaded reps (270) demand sustained muscular output, especially forearms, posterior chain, and shoulders. Managing small breaks and repeatable sets is crucial for not burning out.
- Strength (6/10): Loads are heavy enough to challenge pulling and overhead strength repeatedly. You need solid baseline strength to maintain form and cycle safely under fatigue.
- Power (6/10): Hang power cleans and jerks reward crisp, explosive hip drive. As fatigue sets in, efficient power transfer preserves cycle speed and reduces wasted effort.
- Speed (5/10): Success comes from steady, quick barbell cycling and minimal dead time. It’s not a sprint, but faster sets and tight transitions significantly improve finish time.
- Endurance (4/10): Long effort elevates heart rate for 20–35 minutes, but no dedicated monostructural work. Cardio matters, yet barbell cycle efficiency and breathing under load are bigger drivers of performance.
- Flexibility (2/10): Requires basic positions: hinge, front rack, and overhead. Adequate shoulder and thoracic mobility help with a stable rack and lockout but demands are not extreme.
Movements
- Push Jerk
- Deadlift
- Hang Power Clean
Scaling Options
Scale to: 10 rounds at 115/75 lb • 7 rounds at 155/105 lb • 5 rounds at 155/105 lb
Scaling Explanation
These options reduce load and/or total volume to maintain steady barbell cycling, manageable grip fatigue, and a 20–30 minute stimulus.
Intended Stimulus
A sustained barbell grind with repeatable sets and minimal rest. Breathing stays elevated, but the primary limiter is grip and shoulder/posterior-chain stamina. Athletes should aim for small, consistent breaks, protect the grip, and keep the bar moving with smart transitions to maintain pace across all 10 rounds.
Coach Insight
Pace like a 5–6 out of 10 for the first five rounds, then try to match or beat your early splits. One tip: protect your grip—planned breaks on deadlifts save the cleans. Avoid death sets early, poor rack positions, and rebounding into sloppy jerks. Reset your hook grip before every clean.
Benchmark Notes
Times range from 50 minutes for new athletes to around 21 minutes for elite. Most intermediate athletes will land between 24–32 minutes. Hit consistent sets, minimize transitions, and manage grip to meet your benchmark level. Lower times indicate better performance.
Modality Profile
All work is with a barbell: deadlifts, hang power cleans, and push jerks. No gymnastics or monostructural elements are included. Time is dominated by cycling the barbell efficiently and managing breaks, so the session is 100% weightlifting in nature.
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