Workout Description

Why This Workout Is Hard

This workout combines moderate-heavy weight (135/95) with high volume (125 total reps) in a continuous barbell complex format. The lack of rest between movements creates significant fatigue accumulation, especially affecting grip strength and posterior chain. The barbell never leaves your hands, making it a grueling test of strength endurance. Most athletes will need multiple breaks and potentially scale the weight to complete all 5 rounds.

Benchmark Times for WOD

• Elite: <6:00
• Advanced: 7:00-8:00
• Intermediate: 9:00-10:00
• Beginner: >16:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): Twenty-five total reps per movement across five rounds heavily taxes muscular endurance, especially with grip fatigue from continuous barbell work.
• Endurance (7/10): Five rounds of continuous barbell cycling with moderate load creates significant cardiovascular demand and tests aerobic capacity throughout the workout.
• Power (7/10): Hang power cleans are explosive by nature, and push press requires power development, making this a significant power component workout.
• Strength (6/10): Moderate barbell load of 135/95 pounds requires solid strength foundation across multiple compound movements but isn't maximal effort.
• Flexibility (6/10): Front squats demand ankle and thoracic mobility, hang power cleans require hip and shoulder flexibility, creating moderate mobility demands.
• Speed (6/10): Barbell cycling efficiency and smooth transitions between movements are crucial for maintaining pace across five challenging rounds.

Movements

• Deadlift
• Hang Power Clean
• Front Squat
• Push Press
• Back Squat

Benchmark Notes

This workout is a 5-round barbell complex using 135/95 lbs across 5 movements (25 total reps per round, 125 total reps). I'll analyze this by comparing to DT (5 rounds: 12 deadlift, 9 hang clean, 6 push jerk at 155/105) as the closest anchor, then adjust for the differences. DT benchmarks: L10 360-420 sec, L5 540-660 sec, L1 840-960 sec. Key differences from DT: (1) This workout has 25 reps per round vs DT's 27, so slightly fewer total reps (125 vs 135). (2) This uses 135/95 vs DT's 155/105, making it about 13% lighter. (3) This includes front squats and back squats which are more leg-intensive than DT's push jerks. (4) The movement flow creates significant fatigue as athletes transition through the complex without putting the bar down. Movement-by-movement analysis: Round 1 (fresh): Deadlift 5x2.5sec + Hang Clean 5x2.5sec + Front Squat 5x2.5sec + Push Press 5x2.5sec + Back Squat 5x2.5sec = 62.5 sec + 5 sec transitions = 67.5 sec. Round 2: 1.1x fatigue = 74 sec. Round 3: 1.2x fatigue = 81 sec. Round 4: 1.3x fatigue = 88 sec. Round 5: 1.5x fatigue = 101 sec. Total elite time: ~410 sec. However, the lighter load (13% less than DT) should make this faster, reducing time by about 8-10%. The leg-intensive nature (front/back squats) adds fatigue but the lighter load compensates. Adjusting DT anchors down by 10% for the lighter load: L10 becomes 360 sec, L5 becomes 540 sec, L1 becomes 840 sec. Adding 15 sec across all levels for the additional leg fatigue from squats. Final targets: L10: 360 sec, L5: 600 sec, L1: 960 sec.

Modality Profile

All five movements (Deadlift, Hang Power Clean, Front Squat, Push Press, Back Squat) are barbell weightlifting movements with external load, making this 100% Weightlifting modality.