Workout Description

Why This Workout Is Hard

A symmetrical chipper workout with heavy barbell movements and gymnastics against a tight time cap.

Benchmark Times for Dream Crusher

• Elite: <13:45
• Advanced: 13:45-11:16
• Intermediate: 11:16-9:31
• Beginner: >9:31

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): Cycling through thrusters, snatches, cleans, pull-ups, KB swings, and HSPU tests broad muscular stamina, especially in the shoulders, grip, and posterior chain.
• Power (8/10): Thrusters, snatches, and cleans are all primary power movements. KB swings also contribute.
• Endurance (7/10): A symmetrical chipper with multiple barbell movements, pull-ups, HSPU, and KB swings against a 10-minute cap creates a high-intensity metabolic challenge.
• Strength (7/10): Barbell movements at 135/95 lbs (thrusters, snatches, cleans) are moderately heavy for this volume. HSPU require significant pressing strength.
• Speed (7/10): Fast cycling of all movements and rapid transitions are essential to beat the tight 10-minute time cap.
• Flexibility (5/10): Requires good overhead mobility (thrusters, snatches, HSPU), front rack (cleans), and hip hinge (KB swings).

Modality Profile

A G/M couplet with a gymnastics movement (Burpees) and a monostructural movement (Run).

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