Workout Description

Why This Workout Is Very Hard

This workout combines heavy loads (275/185 DL, 185/135 PC) with high volume and a demanding ascending/descending format. The movement sequence creates compounding fatigue - heavy deadlifts tax the posterior chain before power cleans, while accumulated grip fatigue impacts KB swings. The 15-minute time cap adds significant pressure to maintain intensity across 300+ reps per round. Partner format provides minimal relief due to volume and loading.

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): Extremely high total volume across multiple movement patterns. Grip endurance particularly challenged through deadlifts, cleans, and KB swings.
• Endurance (8/10): 15-minute AMRAP with ascending rep scheme creates significant cardiovascular demand. High-volume movements and minimal rest tax aerobic system heavily.
• Power (8/10): Power cleans, wall balls, and double-unders are explosive movements. KB swings also require hip power when performed correctly.
• Strength (7/10): Heavy deadlifts and power cleans require significant strength. Loads are substantial but not maximal, allowing for multiple reps.
• Speed (7/10): Quick transitions and fast cycling of movements required. Double-unders especially demand speed and coordination under fatigue.
• Flexibility (6/10): Full-depth wall balls, proper deadlift mechanics, and power clean positions demand good mobility through hips, shoulders, and ankles.

Movements

• Deadlift
• Power Clean
• Wall Ball
• Kettlebell Swing
• Double-Under

Scaling Options

Deadlift: 225/155 or 185/135 lb Power Clean: 135/95 or 95/65 lb Wall Ball: 14/10 lb to 9ft/8ft target KB Swing: 53/35 lb, Russian style if needed Double-Unders: Singles (3:1 ratio) or 50-75 reps Time Cap: Consider 12 minutes for newer athletes Partners can split reps unevenly based on strength

Scaling Explanation

Scale if unable to perform 5+ unbroken deadlifts at prescribed weight, or if power clean technique breaks down under fatigue. Goal is to maintain consistent movement through all exercises - reduce load/volume to enable this. Partners should finish within 1-2 minutes of each other. Target is completing ascending ladder in 12-15 minutes at 80-90% intensity. Scale to preserve intended stimulus of sustained output with heavy loads.

Intended Stimulus

Long glycolytic/oxidative workout (12-15 minutes) designed to test work capacity and mental toughness under heavy loads. The ascending/descending ladder creates increasing metabolic demand with heavier movements front-loaded. Partner format allows strategic rest but maintains intensity through accountability.

Coach Insight

Break up deadlifts into sets of 5-7 from the start - don't go unbroken early. Power cleans should be quick singles or doubles after first few reps. Wall balls can be larger sets (15-20) while fresh. KB swings in sets of 20-25 with quick breaks. Double-unders in sets of 25-50 based on skill level. Partners should alternate every 1-2 minutes or by movement to maintain output. Most teams will only complete the ascending portion - pace accordingly.

Benchmark Notes

Analysis based on 15-min AMRAP format with heavy barbell cycling and high-volume movements: 1. Base movement times (one complete round): - 20 Deadlifts (275/185): 3s/rep × 20 = 60s - 40 Power Cleans (185/135): 3s/rep × 40 = 120s - 60 Wall Balls (20/14): 2.5s/rep × 60 = 150s - 80 KB Swings (70/53): 2s/rep × 80 = 160s - 100 Double-Unders: 0.5s/rep × 100 = 50s Raw total: 540s (9 minutes) per round without fatigue or transitions 2. Fatigue and transitions: - Heavy deadlifts into power cleans: +20% on cleans - Wall balls after barbell cycling: +15% - KB swings after wall balls: +10% - Transitions between movements: ~45s total per round 3. Comparing to Fight Gone Bad (closest benchmark): - Similar time domain (15 min) - Higher volume and heavier loads - L10 should complete ~3.6 rounds (male) / 3.4 rounds (female) - L5 should complete ~2.4 rounds (male) / 2.2 rounds (female) - L1 should complete ~1.2 rounds (male) / 1.0 rounds (female) Recap: Male: L10 = 3.6+ rounds, L5 = 2.4 rounds, L1 = 1.2 rounds Female: L10 = 3.4+ rounds, L5 = 2.2 rounds, L1 = 1.0 rounds

Modality Profile

Of the 5 movements: Double-Under is Gymnastics (1), no pure Monostructural movements (0), Deadlift/Power Clean/Wall Ball/Kettlebell Swing are Weightlifting (4). Percentages rounded to nearest 10%.