Workout Description

Why This Workout Is Hard

This workout combines heavy barbell cycling (225/155 deadlifts and back squats) with running intervals that prevent full recovery. The ascending rep scheme (10-20-30-40) creates significant leg fatigue, while the descending run distances maintain intensity. The weight drops strategically, but 40 cleans under fatigue will be challenging. Most athletes will take 20-25 minutes with forced breaks between sets.

Benchmark Times for Scott Davidson

• 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:

• Endurance (8/10): The 2000m total running volume combined with heavy lifting creates significant cardiovascular demand. Running segments get progressively shorter but more intense due to accumulated fatigue.
• Stamina (7/10): Increasing rep scheme (10-20-30-40) with heavy loads tests muscular endurance, particularly in the legs and posterior chain through varied squatting patterns.
• Strength (7/10): Heavy deadlifts and back squats at 225/155 require significant strength. Weight drops but volume increases as workout progresses to manage fatigue.
• Flexibility (6/10): Front squats and cleans demand good mobility in ankles, hips, and shoulders. Clean receiving position requires particular mobility attention.
• Power (5/10): Clean movements require power production, though fatigue will impact explosiveness. Earlier strength movements become more grinding as workout progresses.
• Speed (4/10): Transitions between running and lifting require pacing strategy. Heavy loads and increasing reps limit cycling speed potential.

Movements

• Back Squat
• Front Squat
• Deadlift
• Run
• Clean

Scaling Options

Level 1 (Intermediate): Reduce weights to 185/125 deadlift, 185/125 back squat, 95/65 front squat, 95/65 clean. Keep run distances. Level 2 (Beginner): Further reduce to 135/95 deadlift, 135/95 back squat, 75/55 front squat, 75/55 clean. Reduce runs to 400/300/200/100m. For both levels, substitute power cleans for full cleans if needed. Consider reducing total reps by 25% for newer athletes.

Scaling Explanation

Scale if you cannot perform at least 5 unbroken reps of any movement at prescribed weight with perfect form, or if your mile run time is over 8:30. The goal is to maintain consistent movement with minimal rest breaks - you should be working steadily but not grinding reps. Target completion time is 15-25 minutes. Proper technique must be maintained on all lifts - scale load aggressively if form deteriorates. This workout should feel challenging but manageable, not crushing.

Intended Stimulus

Moderate-length glycolytic workout (15-25 minutes) combining running endurance with heavy leg-dominant barbell cycling. Primary focus is on lower body strength endurance and mental toughness. The descending run distances paired with ascending rep schemes creates a compound fatigue effect targeting both cardiovascular and muscular endurance systems.

Coach Insight

Break up the barbell work strategically from the start - don't go unbroken early. For deadlifts, sets of 5-5 or 4-3-3. Back squats consider 8-7-5 or 5-5-5-5. Front squats break into 6-8 rep sets. Cleans should be touch-and-go in small sets of 4-5 when fresh, dropping to doubles/singles as fatigue sets in. Maintain a steady, sustainable pace on runs - they should feel 'uncomfortably comfortable'. Rest 15-20 seconds between barbell sets to maintain quality movement.

Benchmark Notes

This workout is most similar to DT in structure (multiple barbell movements with running), but with increasing reps and decreasing run distances. Breaking it down: 800m Run: 150-180s 10 Deadlifts (225/155): 30-40s including setup 600m Run: 120-150s (slight fatigue) 20 Back Squats (225/155): 60-80s with breaks 400m Run: 90-110s (increased fatigue) 30 Front Squats (135/95): 90-120s with multiple sets 200m Run: 45-60s 40 Cleans (135/95): 120-150s with fatigue Total work time: ~705-890s for elite athletes Comparing to DT (5 rounds of barbell complex at 155/105) which has L10 times of 360-420s for men, this workout is approximately 1.8x longer due to: - Higher total volume of barbell work - Addition of running segments - Heavier loads on first two movements Applying this multiplier to DT's benchmarks and adjusting for the increased complexity: Men: L10: 8:00-9:00 L5: 12:00-13:00 L1: 18:00-20:00 Women: L10: 10:00-11:00 L5: 14:00-15:00 L1: 20:00-22:00

Modality Profile

Of the 5 movements: Run (M), Deadlift (W), Back Squat (W), Front Squat (W), Clean (W). 1 movement is Monostructural (Run), 4 movements are Weightlifting (barbell movements). No Gymnastics movements present.

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