Workout Description

Why This Workout Is Hard

While individual elements are moderate (95/65lb barbell, basic gymnastics), the combination creates significant challenge. Eight rounds means 448 total reps with no built-in rest. The barbell complex (clean-squat-press) creates cumulative shoulder fatigue before hitting gymnastics. Pull-ups and dips become increasingly difficult as upper body fatigue compounds. Average athletes will need to break sets early and pace carefully.

Benchmark Times for Judah Maccabee

• Elite: <12:00
• Advanced: 14:00-16:00
• Intermediate: 18:00-20:00
• Beginner: >30:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): High volume of compound movements targeting multiple muscle groups. Upper body pushing/pulling and leg stamina are heavily taxed across 448 total reps.
• Endurance (8/10): Eight rounds of continuous work across multiple movements creates significant cardiovascular demand. The volume and minimal transition time between movements maintains elevated heart rate throughout.
• Speed (7/10): Quick transitions between movements and efficient cycling of moderate-weight barbell complexes are crucial for optimal performance.
• Flexibility (6/10): Front rack position, overhead pressing, and full-depth squats require good mobility. Pull-ups and dips demand shoulder flexibility.
• Power (5/10): Power cleans and box jumps are explosive movements, while other elements focus more on strength-endurance.
• Strength (4/10): Moderate loads in power clean, front squat, and push press test strength endurance. Bodyweight movements add relative strength demands.

Movements

• Hang Power Clean
• Front Squat
• Push Press
• Burpee
• Pull-Up
• Dip
• Box Jump
• Sit-Up

Scaling Options

Barbell weight: Scale to 75/55 or 65/45 to maintain intended pace. Pull-ups: Ring rows or banded pull-ups, maintaining full range of motion. Dips: Box dips or negative dips. Box jumps: Step-ups or lower box height to 16/12 inches. Volume options: Reduce to 6 rounds or 6 reps per movement. Can partition into 4-round chunks with 2-minute rest between.

Scaling Explanation

Scale if unable to perform 5+ unbroken reps of any movement when fresh, or if barbell complex takes over 60 seconds per round. Priority is maintaining consistent movement through all 8 rounds - better to scale and keep intensity than struggle with Rx. Target time domain is 15-25 minutes. Athletes should be able to complete each round in 2-3 minutes with brief rests between. Scale to maintain this pace while preserving proper movement patterns.

Intended Stimulus

Moderate-length glycolytic workout (15-25 minutes) with significant oxidative component. Primary challenge is maintaining consistent output across compound movements while managing grip fatigue. Combines light-moderate barbell cycling with bodyweight movements to test both strength-endurance and metabolic capacity.

Coach Insight

Break up barbell complex strategically from the start - consider 5-3 or 4-4 on all barbell movements. Keep barbell close during transitions between clean, front squat, and press. Minimize rest between movements but take 10-15 seconds between rounds if needed. Watch form deterioration on dips and pull-ups as fatigue sets in. Quick singles on box jumps are safer than trying to stay unbroken. Engage core fully during sit-ups to maintain efficiency.

Benchmark Notes

This workout is most similar to DT in structure (multiple barbell movements + gymnastics), but with 8 rounds instead of 5 and lighter loading. Base calculation: Per round (fresh state): - Hang Power Clean (95/65): 8 reps × 2.5s = 20s - Front Squat (95/65): 8 reps × 2.5s = 20s - Push Press (95/65): 8 reps × 2s = 16s - Burpees: 8 reps × 3.5s = 28s - Pull-ups: 8 reps × 2s = 16s - Dips: 8 reps × 2s = 16s - Box Jumps: 8 reps × 2s = 16s - Sit-ups: 8 reps × 1.5s = 12s Base time per round: 144s Transitions between movements: 7 × 5s = 35s Total fresh round: ~180s Fatigue multipliers: - Rounds 1-2: 1.0x (360s) - Rounds 3-4: 1.2x (432s) - Rounds 5-6: 1.3x (468s) - Rounds 7-8: 1.4x (504s) Total projected time: 1764s for elite (L10) Scaling from DT anchor (L10 = 360-420s for men): - This workout is ~4x longer due to volume - Lighter loading allows slightly faster per-rep pace - More varied movements increases transition time Final targets: Men: L10: 12:00 (720s) L5: 20:00 (1200s) L1: 30:00 (1800s) Women: L10: 15:00 (900s) L5: 23:00 (1380s) L1: 35:00 (2100s) Women's times are ~15-20% slower due to loading differences and upper body volume.

Modality Profile

Gymnastics (5/8): Burpee, Pull-Up, Dip, Box Jump, Sit-Up. Weightlifting (3/8): Hang Power Clean, Front Squat, Push Press. No monostructural movements. Rounded to nearest 10% from 62.5/0/37.5 split.