Workout Description
5 Rounds for Time
24 Deadlifts (95/65 lb)
18 Hang Power Cleans (95/65 lb)
12 Push Jerks (95/65 lb)
Why This Workout Is Medium
Five rounds of the 'DT' complex but with double the reps and lighter weight. Tests barbell cycling endurance.
Benchmark Times for Double-Rep Light DT
- Elite: <22:01
- Advanced: 22:01-18:01
- Intermediate: 18:01-14:31
- Beginner: >14:31
Training Focus
This workout develops the following fitness attributes:
- Stamina (7/10): Cycling 24 deadlifts, 18 hang power cleans, and 12 push jerks per round (total 270 reps) at 95/65 lbs tests grip, back, leg, and shoulder stamina significantly.
- Speed (7/10): Fast and efficient cycling of all three barbell movements with minimal rest is key for a good time.
- Endurance (6/10): Five rounds of a barbell complex with doubled reps, even at lighter weight, creates a moderate metabolic demand and tests cardiovascular fitness.
- Power (6/10): Hang power cleans and push jerks are explosive movements. Maintaining power and speed across high reps is challenging.
- Strength (4/10): The 95/65 lb load is light, focusing on barbell cycling endurance and technique under fatigue rather than maximal strength.
- Flexibility (4/10): Requires mobility for deadlifts, hang power cleans (catch position), and push jerks (overhead position).
Modality Profile
A pure weightlifting workout, a variation of 'DT' with lighter weight and more reps.
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