Workout Description

Why This Workout Is Very Hard

This workout totals 100 barbell movements at 135/95# (12 C&J, 36 deadlifts, 40 hang cleans, 12 thrusters), plus 22 HSPU and 22 burpee pull-ups across a 35-45 minute time domain. While the weight is manageable, the cumulative structure creates brutal fatigue—you perform clean and jerks both fresh AND after all other movements. The combination of extreme volume, multiple skill movements under fatigue, and no programmed rest makes this very challenging for average athletes.

Benchmark Times for Twelve Reps a-Lying (On the Floor)

• Elite: <22:00
• Advanced: 26:00-30:00
• Intermediate: 34:00-38:00
• Beginner: >57:30

Training Focus

This workout develops the following fitness attributes:

• Stamina (10/10): Extreme volume test with 66 burpee pull-ups, 55 box jumps, 45 deadlifts, and more. Every muscle group faces exhaustion through accumulated repetitions across multiple movements.
• Endurance (9/10): Extended duration workout with minimal rest opportunities. Continuous movement through 12 different exercises creates sustained cardiovascular demand over 30-50+ minutes for most athletes.
• Power (7/10): Clean & jerk, hang cleans, box jumps, wall balls, and KB swings all require explosive movement. Significant power component though fatigue accumulation reduces output progressively.
• Strength (6/10): Multiple barbell movements at moderate loads (135/95# for cleans, deadlifts, thrusters), plus HSPU and burpee pull-ups. Tests strength endurance rather than maximal strength.
• Flexibility (5/10): Overhead mobility for clean & jerks and HSPU, hip flexion for GHD sit-ups, and ankle/hip mobility for box jumps and thrusters all create moderate mobility demands.
• Speed (3/10): The massive volume and cumulative fatigue make this more of a pacing challenge than a sprint. Athletes must manage transitions and movement efficiency over duration.

Movements

• Clean and Jerk
• Burpee Pull-Up
• Box Jump
• Deadlift
• Hang Clean
• GHD Sit-Up
• Kettlebell Swing
• Wall Ball
• Double-Under
• Handstand Push-Up
• Thruster

Scaling Options

Reduce barbell to 95/65 or 75/55 lbs to maintain cycling ability. Sub burpee pull-ups with jumping pull-ups or ring rows. Box step-ups instead of jumps. Abmat sit-ups for GHD. Pike push-ups or wall-facing HSPU negatives instead of HSPUs. 90 single unders per set instead of 10 DUs. Regular push-ups for bar push-ups. Consider '6 Days of Christmas' (half volume) for newer athletes. Keep rest periods under 10 seconds between movements.

Scaling Explanation

Scale if you cannot maintain touch-and-go on 5+ barbell reps at prescribed weight, cannot complete 5+ unbroken burpee pull-ups, or lack 10+ strict HSPUs. This workout prioritizes steady movement quality and grip endurance over load. Target 30-45 minute completion with minimal standing rest. Scale volume (6 Days) if movement quality degrades significantly or workout exceeds 50 minutes. The stimulus is sustained work capacity, not max effort—choose loads and movements that keep you moving consistently.

Intended Stimulus

Long-duration mixed modal chipper (30-50 minutes) emphasizing muscular endurance and mental stamina. Primary focus on oxidative capacity with significant accumulated glycolytic debt. Tests grip endurance, shoulder stamina, and pacing discipline across 364 total reps. The ascending ladder structure creates progressive overload as fatigue compounds.

Coach Insight

Start conservative—this builds exponentially. The later rounds (8-12) contain massive volume. Break barbell movements early into singles or doubles to preserve grip; you'll touch the bar 88 times at 135/95. Manage shoulder fatigue from burpee pull-ups, HSPUs, and bar push-ups strategically. Rounds 6-9 are the mental grind where pacing breaks down. Breathe during transitions—they're your rest. The final round of 12 thrusters after 350+ reps will test everything. Quick singles on cleans/jerks are smarter than failed reps. Step down from box jumps to save legs for wall balls and thrusters.

Benchmark Notes

This cumulative chipper has massive volume (364 total reps) with HSPU and burpee pull-ups as the primary skill bottlenecks. L1 athletes (60 min) need heavy scaling—likely box push-ups instead of HSPU, stepping burpees, and lighter loads. L5 (40 min) can perform most movements RX but will break HSPU into small sets and pace the barbell work conservatively. L10 (20 min) maintains large unbroken sets on most movements, cycles the barbell efficiently, and strings together HSPU in sets of 5-10 even in the later rounds. Shoulder endurance and grip fatigue compound as the workout progresses—the final rounds with high-rep thrusters and HSPU separate finishers dramatically.

Modality Profile

13 total movements: 6 Gymnastics (Burpee Pull-Up, Box Jump, GHD Sit-Up, Medicine Ball Sit-Up, Bar Push-Up, Double-Under, Handstand Push-Up = 7 movements), 0 Monostructural, 6 Weightlifting (Clean and Jerk, Deadlift, Hang Clean, Kettlebell Swing, Wall Ball, Thruster). Gymnastics: 7/13 = 54%, Weightlifting: 6/13 = 46%. Rounded to nearest 10%: G: 50, W: 50. However, precise calculation yields G: 54, W: 46.