Workout Description

Why This Workout Is Very Hard

This workout combines significant volume (20 rounds) of moderately heavy barbell cycling (135/95) with bookended runs and push-ups. The critical factor is how the barbell movements compound - doing 60 reps each of deadlifts, clean-and-jerks, and front squats creates substantial fatigue. The 1-mile runs and push-ups at both ends add metabolic stress and upper body fatigue when athletes are both fresh and exhausted.

Benchmark Times for Tuder

• Elite: <31:00
• Advanced: 33:00-36:00
• Intermediate: 39:00-42:00
• Beginner: >60:00

Training Focus

This workout develops the following fitness attributes:

• Endurance (8/10): Two 1-mile runs bookend this workout, and 20 rounds of barbell cycling creates sustained cardiovascular demand. Partner format allows some recovery between efforts.
• Stamina (7/10): High volume of push-ups and repeated barbell cycling tests muscular endurance. Partner format provides brief rest periods between rounds.
• Flexibility (6/10): Clean-and-jerks and front squats demand good mobility in ankles, hips, shoulders, and wrists. Running requires basic ROM.
• Strength (5/10): Moderate loads for deadlifts, clean-and-jerks, and front squats require strength endurance. Weight is challenging but submaximal for most.
• Speed (5/10): Quick transitions between movements within rounds are important, but partner format naturally creates rest periods.
• Power (4/10): Clean-and-jerks require power production, but fatigue and moderate weight make this more about technique than maximum explosiveness.

Movements

• Push-Up
• Front Squat
• Deadlift
• Run
• Clean and Jerk

Scaling Options

Reduce barbell weight to 95/65 lbs or 75/55 lbs if needed. Scale push-ups to incline or knee push-ups, maintaining full range of motion. Run can be reduced to 800m or substituted with 500m row/bike. For significant scaling, reduce to 10-15 rounds. Alternative movement substitutions: Deadlift (maintain weight, reduce other movements), Power Clean instead of Clean-and-Jerk, Front Rack Lunges instead of Front Squats.

Scaling Explanation

Scale if you cannot perform 5+ unbroken reps of any barbell movement at prescribed weight with good form. Athletes should be proficient in all Olympic lifting movements before attempting Rx. Target time is 35-45 minutes - scale to hit this window while maintaining intensity. Priority is maintaining safe, efficient movement patterns throughout all 20 rounds. If push-ups take more than 3-4 sets to complete, scale the movement or reduce volume.

Intended Stimulus

Long-duration glycolytic/oxidative workout (30-45 minutes) with moderate load. Tests muscular endurance, load management, and partner coordination. The bookend mile runs and push-ups create metabolic bookends around the strength-endurance middle section. Primary challenge is maintaining quality movement patterns under accumulated fatigue.

Coach Insight

Start the first mile at a conversational pace - you'll need that energy later. For the 20 rounds, establish a sustainable rotation pattern with your partner (e.g., one person loads/unloads while other works). Break up push-ups into manageable sets (8-10 reps). Keep transitions crisp between movements. Maintain good positioning on all barbell work - don't rush at expense of form. Consider breaking rounds into 4-round chunks mentally. Watch form deterioration around round 12-15 when fatigue sets in.

Benchmark Notes

Breaking down this partner workout: 1. First Mile Run (together): 420-480s base 2. 31 Push-Ups each (62 total): ~90s with transitions 3. 20 Rounds of Barbell Complex: - 3 movements at 135/95 (similar to DT but fewer reps) - Base time per round: 20-25s (9 total reps) - Partner transition: 5-8s - Fatigue multipliers: - Rounds 1-5: 1.0x - Rounds 6-10: 1.2x - Rounds 11-15: 1.4x - Rounds 16-20: 1.6x Total complex time: ~900s for elite, ~1500s for intermediate 4. Final 31 Push-Ups each: ~120s (more fatigued) 5. Final Mile Run: 480-540s (fatigued state) Using DT (5 rounds of 12/9/6 at 155/105) as primary anchor: - DT L10 is 360-420s for similar movement pattern - This workout has 4x the rounds but 1/3 the reps per round - Added mile runs and push-ups create significant additional fatigue Final L10/L5/L1 Targets: Male: L10: 31:00 | L5: 42:00 | L1: 60:00 Female: L10: 34:00 | L5: 45:00 | L1: 65:00

Modality Profile

Of the 5 movements: Push-Up is Gymnastics (G), Run is Monostructural (M), and Deadlift, Clean and Jerk, and Front Squat are all Weightlifting (W). This gives us 1G, 1M, and 3W movements, which converts to a 20/20/60 percentage split.

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