Workout Description

Why This Workout Is Hard

While each 6-minute segment in isolation would be manageable, the 36-minute duration with heavy barbell cycling (155/105) and skill movements creates significant cumulative fatigue. The EMOM format provides some rest, but the combination of pull-ups, toes-to-bar, and overhead movements taxes grip and shoulder endurance. The heavy overhead squats coming last, when most fatigued, adds particular difficulty.

Benchmark Times for John Williamson

• Elite: <20:00
• Advanced: 22:00-24:00
• Intermediate: 26:00-28:00
• Beginner: >36:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume of gymnastics movements and moderate-load Olympic lifts tests muscular endurance across multiple muscle groups and energy systems.
• Endurance (7/10): 36-minute duration with consistent work every minute creates significant cardiovascular demand, though one-minute rest intervals prevent maximal aerobic stress.
• Flexibility (7/10): Overhead squats, toes-to-bar, and clean positions demand significant mobility in shoulders, hips, and ankles.
• Strength (6/10): Moderate-heavy loads in cleans, shoulder-to-overhead, and overhead squats require significant strength, especially when fatigued.
• Power (5/10): Olympic lifting movements require power production, but EMOM format allows recovery between sets.
• Speed (4/10): One-minute intervals require efficient movement but allow adequate rest; not a sprint-paced workout.

Movements

• Pull-Up
• Squat Clean
• Toes-to-Bar
• Shoulder-to-Overhead
• Overhead Squat

Scaling Options

Pull-ups: Reduce to 5-7 reps, use ring rows or banded pull-ups. T2B: Scale to hanging knee raises or V-ups (8-10 reps). Barbell movements: Reduce to 95/65lb or 75/55lb based on ability. For newer athletes, clean and shoulder-to-overhead can be done as separate movements from racks. Overhead squats can be scaled to front squats or light overhead squats with PVC/training bar. Hand release push-ups can be done from knees or elevated surface, maintaining full range of motion.

Scaling Explanation

Scale if unable to complete any single movement set within 40 seconds while maintaining proper form. Athletes should be able to perform 3-4 unbroken reps at working weight for barbell movements. For gymnastics, should have 15+ pull-up capacity and basic T2B proficiency before attempting Rx. Priority is maintaining consistent movement quality across all six blocks - scale load/volume to achieve 15-20 seconds rest between each minute. Target RPE should be 7-8/10 throughout.

Intended Stimulus

Moderate-intensity endurance workout targeting the oxidative energy system over 36 minutes. Each 6-minute block tests different movement patterns while maintaining consistent output. Primary challenge is maintaining quality movement and power output across extended duration. The 1-minute rest between reps allows for partial recovery while accumulating significant volume.

Coach Insight

Treat the first 2-3 minutes of each 6-minute block as a gauge for sustainable pace. The 10 reps of gymnastics movements should be completed in 20-25 seconds, leaving adequate rest. For barbell movements, focus on efficient setups and consistent execution - aim to complete 5 reps within 25-30 seconds. Break gymnastics movements (pull-ups, T2B) into 5-5 or 6-4 sets early to preserve grip. For barbell cycles, emphasize strong positions over speed. Common mistake is rushing early minutes, leading to breakdown in later blocks.

Benchmark Notes

This is a 36-minute EMOM with 6 different movements. Analysis by section: 1. Pull-Ups (0:00-6:00) - 10 reps every minute for 6 minutes = 60 total reps - Elite athletes can complete in 15-20s leaving 40s rest - Intermediate athletes need 25-35s with 25s rest - Beginners may struggle to maintain pace 2. Squat Cleans (6:00-12:00) - 5 reps at 155/105 every minute for 6 minutes = 30 total reps - Similar loading to Grace (135/95) but fewer reps spread out - Elite can complete in 20-25s leaving 35s rest - Intermediate needs 30-40s with 20s rest 3. Toes-to-Bar (12:00-18:00) - 10 reps every minute for 6 minutes = 60 total reps - Similar to pull-up timing but slightly slower - Elite: 20-25s work, 35s rest - Intermediate: 30-40s work, 20s rest 4. Shoulder-to-Overhead (18:00-24:00) - 5 reps at 155/105 from ground every minute = 30 total reps - More complex than Grace due to ground pickup - Elite: 25-30s work, 30s rest - Intermediate: 35-45s work, 15s rest 5. Hand Release Push-Ups (24:00-30:00) - 10 reps every minute for 6 minutes = 60 total reps - Elite: 15-20s work, 40s rest - Intermediate: 25-35s work, 25s rest 6. Overhead Squats (30:00-36:00) - 5 reps at 155/105 every minute = 30 total reps - Most technical movement, coming late in workout - Elite: 20-25s work, 35s rest - Intermediate: 35-45s work, 15s rest Using DT as primary anchor (155/105 barbell cycling) and adjusting for EMOM format and mixed movements. DT elite times are 360-420s for men, 430-510s for women. This workout is about 3x longer due to EMOM format and mixed movements. Final targets: Men: L10: 20:00 (1200s) L5: 28:00 (1680s) L1: 36:00 (2160s) Women: L10: 23:00 (1380s) L5: 31:00 (1860s) L1: 39:00 (2340s)

Modality Profile

Of the 6 movements: Pull-Up, Toes-to-Bar, Hand-Release Push-Up are gymnastics (3 movements). Squat Clean, Shoulder-to-Overhead, Overhead Squat are weightlifting (3 movements). No monostructural movements. Equal split between G and W.