Workout Description

Why This Workout Is Very Hard

This workout combines extremely high volume (400 total reps) with progressively more technical barbell movements under fatigue. The deadlifts will create significant grip and posterior chain fatigue that compounds through each subsequent movement. As technique breaks down, the power snatches and overhead squats become increasingly challenging. Man makers at the end, while lower volume, hit already-fatigued muscle groups. Most athletes will take 35-45 minutes with multiple breaks required.

Benchmark Times for Rouse 410

• Elite: <18:00
• Advanced: 20:00-23:00
• Intermediate: 26:00-29:00
• Beginner: >45:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (10/10): 400 total reps of Olympic lifts plus Man Makers creates extreme muscular endurance demands across the entire body, particularly shoulders and posterior chain.
• Endurance (8/10): High volume Olympic lifting sequence creates significant cardiovascular demand over 20-30 minutes of continuous work, especially with the Man Makers finisher.
• Flexibility (8/10): Overhead squats and power snatches demand significant mobility in shoulders, hips, and ankles. Man Makers require good thoracic mobility.
• Power (7/10): Power cleans and power snatches require explosive hip drive, though fatigue will diminish power output over time.
• Speed (6/10): Efficient cycling of Olympic lifts and quick transitions between movements are crucial for a good time, though fatigue management is key.
• Strength (5/10): Moderate loads for the Olympic lifts require strength, but weights are submaximal to allow for high volume completion.

Movements

• Power Snatch
• Overhead Squat
• Power Clean
• Deadlift
• Man Maker

Scaling Options

Weight Reductions: Deadlift 95/65, Power Clean 75/55, Power Snatch 65/45, OHS 45/33, Man Makers 15/10kg dumbbells. Movement Substitutions: Power cleans from hang position, power snatch to high pull only, back squats instead of OHS. Volume Options: Reduce to 75 or 50 reps per movement, or partition into 4 rounds of 25. Time cap at 45 minutes. For beginners: 4 rounds of [15 deadlifts, 10 power cleans, 10 power snatches, 10 back squats, 2 man makers].

Scaling Explanation

Scale if unable to perform 15+ unbroken deadlifts at prescribed weight, cannot maintain proper receiving positions when fatigued, or struggle with overhead stability. Priority is maintaining safe technique through Olympic movements - intensity is secondary. Beginners should focus on movement patterns over volume. Target completion time 30-45 minutes. Scale load/volume if pace drops significantly or form deteriorates. Success is finishing with consistent technique rather than time.

Intended Stimulus

Long-duration oxidative workout (30-45 min) with high volume Olympic lifting focus. Tests muscular endurance, technical consistency under fatigue, and mental toughness. Primary challenge is maintaining proper mechanics through high-rep Olympic movements while managing systemic fatigue. Significant shoulder and posterior chain demand.

Coach Insight

Break sets early and often - aim for 4-5 sets per movement. Start with sets of 25 on deadlifts, dropping to 15-20 as fatigue builds. Power cleans and snatches should be done in sets of 10-15 max to maintain form. Overhead squats in sets of 10. Man makers should be singles or doubles. Rest 30-60 seconds between larger sets. Focus on fast singles over touch-and-go reps for Olympic movements. Common mistakes: rushing early sets, neglecting setup position, letting fatigue compromise receiving positions. Consider chalk and belt for later sets.

Benchmark Notes

This workout is most similar to Angie (100 reps of 4 movements) but with higher complexity movements and heavier loads. Using Angie's anchor points (L10: 15-18min, L5: 22-25min, L1: 33-40min) as baseline. Breakdown: - 100 Deadlifts (135/95): 2-3s/rep + fatigue = 300-400s - 100 Power Cleans (115/85): 2.5-3.5s/rep + fatigue = 350-450s - 100 Power Snatches (95/65): 3-4s/rep + fatigue = 400-500s - 100 Overhead Squats (75/55): 2.5-3.5s/rep + fatigue = 350-450s - 10 Man Makers: 15-20s each = 150-200s Transitions between movements: 4 x 15-30s = 60-120s Total for elite (L10): 18-20 min (1080-1200s) Intermediate (L5): 29-32 min (1740-1920s) Beginner (L1): 45-50 min (2700-3000s) Female times adjusted 10-15% slower due to loading and movement complexity. Recap: Male - L10: 18-20min, L5: 29-32min, L1: 45-50min Female - L10: 20-22min, L5: 32-35min, L1: 50-55min

Modality Profile

All movements are weightlifting (W) modality: Deadlift (barbell), Power Clean (barbell), Power Snatch (barbell), Overhead Squat (barbell), and Man Maker (dumbbell complex). No gymnastics or monostructural movements present.

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