Workout Description

Why This Workout Is Hard

The descending/ascending rep scheme creates a challenging metabolic stimulus, with heavy deadlifts (225/155) paired with T2B taxing grip and core simultaneously. The second half compounds fatigue by requiring barbell cycling between power cleans and bench press at moderate loads (155/105). While individual elements aren't extreme, the combination and sequencing creates significant accumulated fatigue. Most athletes will need to break sets frequently.

Benchmark Times for Riley 21

• Elite: <6:00
• Advanced: 7:00-8:00
• Intermediate: 9:00-10:00
• Beginner: >18:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): Multiple muscle groups taxed repeatedly through 110 total reps. Grip endurance particularly challenged between deadlifts and power cleans.
• Endurance (7/10): High-volume descending/ascending rep scheme with compound movements creates sustained cardiovascular demand. No built-in rest keeps heart rate elevated throughout.
• Power (7/10): Power cleans are explosive movements. Fast toes-to-bar and cycle rate on lighter deadlifts also demand power production.
• Strength (6/10): Moderately heavy loads for deadlifts, power cleans, and bench press require significant strength. Not maximal loads but substantial enough to be limiting.
• Speed (6/10): Quick transitions and cycling of movements required for good time. Descending/ascending scheme encourages faster early rounds.
• Flexibility (5/10): Toes-to-bar demands good shoulder and hip mobility. Deadlift and power clean positions require decent hip/ankle flexibility.

Movements

• Power Clean
• Bench Press
• Toes-to-Bar
• Deadlift

Scaling Options

Deadlift: Scale to 65-75% of 1RM (185/125 or 155/105). Sub hanging knee raises or V-ups for toes-to-bar. Power clean: Drop to 115/75 or focus on perfect technique with empty bar. Bench press: 115/75 or push-ups. Volume option: Cap at 8 reps down/up or reduce to 8-6-4-2 / 2-4-6-8. Time cap at 20 minutes.

Scaling Explanation

Scale if unable to perform 15+ unbroken deadlifts at prescribed weight, 5+ strict toes-to-bar, or if power clean is above 75% 1RM. Maintaining safe positions under fatigue is crucial - technique breakdown on deadlifts or power cleans indicates need for weight reduction. Target completion time is 12-18 minutes. Athletes should feel challenged but able to maintain proper movement standards throughout.

Intended Stimulus

Moderate-length glycolytic workout (12-18 minutes) with significant strength demands. Descending/ascending rep scheme creates two distinct phases: first half emphasizes posterior chain and gymnastics capacity, second half tests strength endurance with classic weightlifting movements. Primary challenge is maintaining quality movement patterns under accumulating fatigue.

Coach Insight

Break deadlifts into sets of 3-4 from the start - avoid grinding reps. Quick singles on toes-to-bar when form deteriorates. For ascending portion, treat power cleans and bench press as heavy technique work - singles or doubles recommended above 5 reps. Rest as needed between movements but minimize transition time. Most athletes hit a wall around the 6-7 rep rounds in both portions - plan breaks accordingly. Keep deadlift setup consistent even when fatigued.

Benchmark Notes

This workout combines a descending ladder (55 reps) of moderately heavy deadlifts and toes-to-bar with an ascending ladder (55 reps) of lighter power cleans and bench press. Analysis based on DT and Grace benchmarks due to similar barbell cycling demands. Descending Ladder (10→1): - Deadlifts (225/155): 2.5s/rep with fatigue multiplier 1.2x = ~165s - Toes-to-Bar: 2s/rep with fatigue multiplier 1.3x = ~143s - Transitions: ~5s between movements × 9 sets = 45s Ascending Ladder (1→10): - Power Cleans (155/105): 2.5s/rep with fatigue multiplier 1.4x = ~193s - Bench Press (155/105): 2.5s/rep with fatigue multiplier 1.3x = ~179s - Transitions: ~6s between movements × 9 sets = 54s Total theoretical time: ~779s Comparing to DT (similar loading pattern) and Grace (barbell cycling): - DT L10 = 360-420s for 135 reps at 155lb - This workout has 110 total reps at similar loads but more complex movement pattern - Adding ~15% for complexity and additional transitions Final Targets (M/F): L10: 6:00/8:00 L5: 10:00/12:00 L1: 18:00/20:00

Modality Profile

Of the 4 movements: Toes-to-Bar is gymnastics (G); Deadlift, Power Clean, and Bench Press are weightlifting (W). This gives a 1:3 ratio, resulting in 25% G and 75% W, with no monostructural movements present.

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