Workout Description

Why This Workout Is Extremely Hard

Huge total volume (360 reps) across three barbell squat variations and 120 pull-ups with repeated shoulder-to-overhead work creates significant muscular endurance and grip demands. Moderate barbell loads accumulate fatigue fast, while gymnastics volume punishes pacing errors. Expect advanced athletes to grind 18–25 minutes; less experienced athletes may extend far longer without smart scaling and strategy.

Benchmark Times for Regionals 12.4

• Elite: <16:00
• Advanced: 18:00-20:00
• Intermediate: 22:00-25:00
• Beginner: >40:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): High-rep squats, shoulder-to-overheads, and 120 pull-ups demand muscular endurance in legs, shoulders, and grip. Success depends on sustaining repeatable sets with minimal drop-off.
• Endurance (6/10): No monostructural element, but the long chipper format requires steady aerobic support to sustain pace and manage heart rate while cycling barbell and pull-ups across many sets.
• Flexibility (5/10): Front rack and overhead squat positions demand solid shoulder, thoracic, and ankle mobility. Limited range will slow cycle time and increase energy cost.
• Speed (5/10): Fast transitions and short, quick sets help, yet sustained pacing is more critical than sprinting due to the workout’s length and accumulation of fatigue.
• Power (4/10): Shoulder-to-overhead benefits from crisp drive, but the workout rewards controlled pacing more than peak explosiveness or heavy singles.
• Strength (4/10): Loads are moderate and not near max, but repeated squatting and pressing still require baseline strength to support consistent barbell cycling under fatigue.

Movements

• Back Squat
• Front Squat
• Overhead Squat
• Shoulder-to-Overhead
• Pull-Up

Scaling Options

Scale to: Lighter barbell across all segments • Ring rows or banded/jumping pull-ups • Reduce reps to 35/30/20 per station

Scaling Explanation

These options maintain the workout’s flow and stimulus—sustained barbell cycling plus manageable pulling volume—so athletes can keep moving with minimal long breaks.

Intended Stimulus

A long grind with steady pacing and smart partitioning. Loads should feel moderate so you can keep sets moving without long breaks. Pull-ups are the limiter—split early and preserve your grip. Breathe through squats, drive hard but efficiently on shoulder-to-overhead, and keep transitions tight. It should feel relentless but controlled, not frantic.

Coach Insight

Pace from rep one. Open with smaller, repeatable sets (e.g., 10s on squats, 5s on pull-ups, 5–7s on S2O) and short, honest rests. Biggest tip: Protect your grip—break early on pull-ups and minimize chalk-station vacations. Common mistakes: Oversized first sets, letting the bar rest on the floor too long, and ignoring mobility for overhead squats—set your feet and lock in before you cycle.

Benchmark Notes

Times range from about 40 minutes for newer athletes to 16 minutes for elites. If you’re near L5, aim to finish around 25 minutes by breaking early, minimizing rest, and managing grip. Faster athletes hold small, fast sets and quick transitions; slower athletes should scale pull-ups and loads to keep moving.

Modality Profile

This is a mixed chipper with no pure cardio element. Roughly two-thirds of the work is barbell lifting (squats and shoulder-to-overhead), while one-third is gymnastics pulling. Time is dominated by cycling the barbell and managing breaks on large pull-up sets.

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