Workout Description

Why This Workout Is Hard

This workout combines endurance (400m runs) with a technically demanding barbell complex that must be performed under accumulating fatigue. The weight (135/95) is moderate, but performing 9 total reps of Olympic/complex movements per round while fatigued from running creates significant metabolic stress. The 4-round format means sustained effort for 20-25 minutes, with limited recovery opportunities between movements.

Benchmark Times for Miracle Mile

• Elite: <8:00
• Advanced: 9:00-10:00
• Intermediate: 11:00-12:00
• Beginner: >18:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): Multiple rounds of technical barbell movements with moderate load tests muscular endurance, especially in shoulders, legs, and core through compound movements.
• Power (8/10): Power cleans and push jerks are explosive movements requiring significant power output, while running maintains a power demand between rounds.
• Endurance (7/10): The 400m runs combined with sustained barbell cycling creates significant cardiovascular demand across 4 rounds, requiring strong aerobic capacity and lactate tolerance.
• Flexibility (7/10): Front rack position, overhead lockout, and proper clean receiving position demand good mobility in ankles, hips, shoulders, and wrists.
• Strength (6/10): Moderate loads in the barbell complex require decent strength to maintain form and efficiency, especially as fatigue accumulates over rounds.
• Speed (6/10): Quick transitions between complex movements and efficient barbell cycling are crucial, while runs require steady-state speed maintenance.

Movements

• Front Squat
• Power Clean
• Jerk
• Run

Scaling Options

Weight reductions: 95/65 lbs or 75/55 lbs based on technical proficiency. Sub 200m or 300m runs for newer athletes. Movement modifications: Power clean to front rack instead of full complex, push press instead of jerk if overhead stability is compromised. Volume options: Reduce to 3 rounds or 2 cycles per round. Run can be modified to row/bike if needed.

Scaling Explanation

Scale if unable to perform 5+ unbroken power cleans at prescribed weight or if front rack mobility is limited. Athletes should be able to maintain proper positions throughout complex - technique deterioration signals need for scaling. Target completion time is 15-25 minutes. Intensity should allow continuous movement with brief rests between complexes. Priority is maintaining safe, efficient barbell cycling over load or speed.

Intended Stimulus

Moderate-length mixed modal workout (15-25 minutes) targeting both glycolytic and oxidative energy systems. Primary challenge is maintaining barbell cycling efficiency while managing cumulative fatigue from the runs. The complex tests strength-endurance and technical proficiency under increasing cardiovascular stress.

Coach Insight

Break the 400m runs into steady, sustainable efforts - these set the tone for barbell work. For the complex, treat each set of 3 as unbroken when possible. Quick but controlled transitions between movements. Don't rush the first round; establish sustainable cycle rate. Rest as needed between complexes, but aim to minimize ground time. Watch for deteriorating front rack position and incomplete lockouts on jerks as fatigue builds.

Benchmark Notes

This workout is most similar to DT in structure (barbell complex) but with running added. Analysis: 1. 400m Run (per round): - Fresh: 75-90 seconds - Rounds 2-4: 85-100 seconds with fatigue multiplier 2. Barbell Complex (per round): - 9 total reps at 135/95 (3 each movement) - Power Clean: 3 reps × 2.5s = 7.5s - Front Squat: 3 reps × 2.5s = 7.5s - Push Jerk: 3 reps × 2.5s = 7.5s - Complex done 3 times = 67.5s fresh state - Add 20% fatigue within complex = 81s - Rounds 2-4: Add 10-20% fatigue multiplier Transitions: - Run to barbell: 5-8s - Between complexes: 10-15s Total time calculation for elite (L10): Round 1: 85s run + 81s complex + 30s transitions = 196s Round 2: 90s run + 89s complex + 30s transitions = 209s Round 3: 95s run + 97s complex + 30s transitions = 222s Round 4: 100s run + 105s complex + 30s transitions = 235s Total elite time: ~480 seconds (8:00) Compared to DT anchor (5 rounds at 155/105: 6:00-7:00 elite), this workout is: - Lighter weight (-20 lbs) - Fewer barbell reps per round - BUT adds 400m run each round - Net effect: ~15-20% longer duration Final targets (M/F): L10: 8:00/10:00 L5: 12:00/14:00 L1: 18:00/20:00 Female adjustment: +20% due to both running endurance differences and barbell cycling speed at relative loads.

Modality Profile

Run (M), Power Clean (W), Front Squat (W), Jerk (W) - 1 monostructural movement (Run) and 3 weightlifting movements (Power Clean, Front Squat, Jerk) out of 4 total movements

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