Workout Description

Why This Workout Is Extremely Hard

This workout combines multiple bodyweight-plus loads (1.5/1.25 BW deadlifts, 1.0/0.75 BW bench press, 0.75/0.5 BW squat cleans) with high total volume (55 reps each movement) and synchronized partner requirements. The descending ladder provides minimal recovery as athletes accumulate massive fatigue across three compound movements. Synchronized elements add coordination complexity under extreme fatigue. The combination of heavy loads, high volume, and partner dependency makes this accessible only to elite athletes.

Benchmark Times for Partner Linda

• Elite: <5:00
• Advanced: 6:00-8:00
• Intermediate: 10:00-12:00
• Beginner: >24:00

Training Focus

This workout develops the following fitness attributes:

• Strength (8/10): 1.5x bodyweight deadlifts and 1x bodyweight bench press represent significant strength demands requiring near-maximal force production capabilities.
• Stamina (7/10): High rep ranges starting at 10 reps combined with heavy loads will severely test muscular endurance across multiple muscle groups.
• Endurance (6/10): The descending ladder format with heavy loads creates significant cardiovascular demand as heart rate stays elevated throughout the workout with minimal rest.
• Power (6/10): Squat cleans are inherently explosive movements requiring rapid force development, while the synchronized timing adds coordination complexity.
• Speed (5/10): Partner synchronization requirements and transition between movements demand steady pacing rather than maximum cycling speed due to heavy loads.
• Flexibility (4/10): Squat cleans demand good ankle, hip, and thoracic mobility while deadlifts and bench press require moderate shoulder and hip flexibility.

Movements

• Deadlift
• Bench Press
• Squat Clean

Scaling Options

Reduce deadlift to 1.25/1.0 BW and squat clean to 0.6/0.4 BW. For bench press, drop to 0.8/0.6 BW. Consider reducing rep scheme to 8-7-6-5-4-3-2-1 or even 6-5-4-3-2-1. Substitute front squats for squat cleans if technique is limiting factor. Allow non-synchronized movements if coordination is too challenging.

Scaling Explanation

Scale if either partner cannot perform 5+ deadlifts unbroken at prescribed weight, cannot bench press bodyweight for multiple reps, or lacks squat clean proficiency. Priority is maintaining movement quality and partner synchronization over hitting exact weights. Target completion time should be 12-18 minutes when scaled appropriately. Scale loads before reducing reps to preserve intended stimulus.

Intended Stimulus

High-intensity glycolytic workout lasting 8-15 minutes. Tests partner coordination, strength endurance, and ability to maintain power output with heavy loads. Primary challenge combines strength, synchronization skills, and mental fortitude as partners must coordinate timing while managing metabolic stress.

Coach Insight

Partners must move in perfect sync for deadlifts and squat cleans - establish clear verbal cues before starting. For bench press, alternate who works while the other rests completely. Break up larger sets early (10s: 5-5, 9s: 5-4, etc.) to maintain quality reps. Quick transitions between movements are crucial. Expect the squat cleans to be the limiting factor - focus on catching in a full squat to maintain efficiency. Communication is key - call out when you need rest.

Benchmark Notes

This is a complex partner workout with synchronized deadlifts, bench press, and squat cleans in a descending ladder format (10-9-8-7-6-5-4-3-2-1 = 55 reps each movement). Synchronized Deadlifts at 1.5/1.25 BW: High load requiring careful coordination between partners, approximately 4-6 seconds per rep including synchronization time. With fatigue building through the ladder, later rounds take progressively longer. Bench Press at 1.0/0.75 BW: Heavy load requiring careful spotting and coordination, approximately 3-4 seconds per rep fresh, increasing to 5-7 seconds in later rounds due to fatigue. Squat Cleans at 0.75/0.5 BW: Technical movement requiring coordination, approximately 3-4 seconds per rep fresh, increasing to 5-6 seconds with accumulated fatigue. Partner coordination adds 10-15% time overhead throughout. Transition time between movements: 15-30 seconds for equipment changes and partner coordination. Set breaking becomes significant after round 6-7 due to the heavy loads and accumulated fatigue. Total movement time ranges from 5-8 minutes for elite athletes to 20-24 minutes for beginners, with the partner synchronization requirement being the primary limiting factor.

Modality Profile

All three movements (Deadlift, Bench Press, Squat Clean) are external load barbell movements, making this purely weightlifting with no gymnastics or monostructural elements.