Workout Description

Why This Workout Is Hard

This workout combines moderate-heavy loads (155/105 barbell, 50/35 DB) with high volume unilateral work that creates significant fatigue accumulation. The 28 single-arm presses in round 1 will tax shoulders before the barbell cycling in round 2. The 15 deadlifts followed immediately by lateral burpees creates grip and posterior chain fatigue that compounds throughout. The continuous format with no built-in rest makes this challenging for average athletes.

Benchmark Times for 3 + 2

• Elite: <7:00
• Advanced: 8:00-9:00
• Intermediate: 10:00-11:00
• Beginner: >18:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High rep counts on unilateral pressing movements and deadlifts will heavily tax muscular endurance, particularly shoulders and posterior chain.
• Endurance (7/10): Two distinct sections with moderate volume create sustained cardiovascular demand, especially with minimal rest between movements and rounds.
• Strength (6/10): Moderate loads on hang power cleans and deadlifts (155/105) combined with weighted unilateral pressing creates significant strength demands.
• Speed (6/10): For time format encourages quick transitions, but unilateral work and heavier loads will naturally slow movement cycling speed.
• Power (5/10): Box jumps and hang power cleans provide explosive elements, but are balanced with grinding strength movements like presses.
• Flexibility (4/10): Hang power cleans require good hip and shoulder mobility, while unilateral pressing demands shoulder stability and range of motion.

Movements

• Box Jump
• Hang Power Clean
• Dumbbell Shoulder Press
• Deadlift
• Lateral Burpee Over Bar
• Floor Press

Benchmark Notes

This workout combines moderate-weight barbell movements with unilateral dumbbell work in a two-part structure. Part 1: 3 rounds of box jumps (30/24), hang power cleans (155/105), and single-arm DB shoulder presses. Part 2: 2 rounds of deadlifts (155/105), lateral barbell burpees, and single-arm floor presses. Movement analysis: Box jumps at 30/24 inches take 2-2.5 sec per rep fresh. Hang power cleans at 155/105 are moderate weight, requiring 3-4 sec per rep. Single-arm DB presses (50/35) take 2-3 sec per rep but require switching hands. Deadlifts at 155/105 take 2-3 sec per rep. Lateral barbell burpees are complex, taking 5-6 sec per rep. Single-arm floor presses take 2-3 sec per rep with hand switches. Part 1 calculation: Round 1 (fresh): Box jumps 10-12 sec, cleans 9-12 sec, DB presses 28-42 sec (including transitions), total ~50-70 sec. Rounds 2-3 with 1.1-1.2x fatigue: ~55-85 sec each. Part 1 total: ~160-240 sec. Part 2 calculation: Round 1: Deadlifts 30-45 sec, burpees 60-72 sec, floor presses 40-60 sec, total ~130-180 sec. Round 2 with 1.1x fatigue: ~145-200 sec. Part 2 total: ~275-380 sec. Transitions between movements: 5-10 sec each, ~60-120 sec total. Overall fatigue from Part 1 to Part 2: +10-15%. Total estimated time: Elite 420-480 sec (7:00-8:00), Intermediate 600-720 sec (10:00-12:00), Novice 960-1200 sec (16:00-20:00). This is similar to a moderate chipper with mixed modalities. Using DT as a reference anchor (5 rounds: 12 deadlift, 9 hang clean, 6 push jerk at 155/105) with L10: 360-420 sec, L5: 540-660 sec, L1: 840-960 sec. This workout has similar barbell loading but adds unilateral work and burpees, making it 15-20% longer. Final targets: L10: 420 sec, L5: 660 sec, L1: 1080 sec.

Modality Profile

6 movements total: 2 Gymnastics (Box Jump, Lateral Burpee Over Bar), 0 Monostructural, 4 Weightlifting (Hang Power Clean, Dumbbell Shoulder Press, Deadlift, Floor Press). Rounded to 33% G, 67% W.