Workout Description

Why This Workout Is Very Hard

This workout combines multiple limiting factors simultaneously: high-skill gymnastics (wall walks, HSPU), heavy squat cleans (225/155), and high volume across 6 rounds with minimal rest. The progression from upper body gymnastics to heavy lifting to more gymnastics under fatigue creates significant interference. The 65 single unders provide little recovery between demanding movements. Most athletes will need to scale the weight or gymnastics movements significantly.

Benchmark Times for Juneteenth

• Elite: <20:00
• Advanced: 21:30-23:00
• Intermediate: 24:30-26:30
• Beginner: >39:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume pushing movements (18 push-ups, wall walks, HSPUs) combined with single unders will exhaust upper body muscular endurance.
• Endurance (7/10): Six rounds with 400m runs and one-minute rest creates significant cardiovascular demand, testing aerobic capacity throughout the workout.
• Flexibility (7/10): Wall walks and HSPUs require exceptional shoulder and thoracic mobility, while squat cleans demand ankle and hip flexibility.
• Strength (6/10): Single heavy squat clean at 225/155 requires significant strength, while HSPUs and wall walks demand considerable relative strength.
• Power (5/10): Squat clean is explosive, but other movements are more strength-endurance based, creating moderate power demands overall.
• Speed (4/10): Built-in rest allows for recovery, reducing speed cycling demands, though transitions between varied movements require efficiency.

Movements

• Squat Clean
• Single Under
• Push-Up
• Wall Walk
• Run
• Handstand Push-Up

Scaling Options

Reduce squat clean to 185/125 or 155/105 lbs. Scale push-ups to knee push-ups or incline push-ups. Replace wall walks with 6 pike push-ups or bear crawls. Sub HSPUs for pike push-ups off box or strict press. Reduce to 4-5 rounds if needed. Single unders can be reduced to 45 if jump rope skills are limiting. Shorten run to 300m if running is a major limiter.

Scaling Explanation

Scale if you cannot perform 5+ consecutive push-ups, wall walks, or HSPUs with proper form. The squat clean should be heavyish but not a max effort - should be able to hit it consistently across all rounds. Goal is to maintain steady movement throughout 45-60 minutes. If any single movement takes longer than 2-3 minutes, scale it. Prioritize movement quality and consistent pacing over hitting Rx weights.

Intended Stimulus

Mixed modal endurance workout targeting 45-60 minutes in the oxidative zone. Combines upper body pressing power, technical gymnastics skills, and aerobic capacity. Primary challenge is maintaining movement quality and consistency across 6 demanding rounds while managing accumulated fatigue.

Coach Insight

Treat this as steady-state pacing - aim for consistent splits across all 6 rounds. Break push-ups early (3x6 or 2x9) to preserve shoulders for HSPUs. Wall walks should be deliberate and controlled - rushing leads to poor positioning. The single squat clean is a power/technique break - focus on perfect form over speed. Strict HSPUs in early rounds, kipping allowed in later rounds as fatigue sets in. Run at 75-80% effort to allow recovery during rest minute. Rest period is crucial - use for hydration and mental reset.

Benchmark Notes

This is a high-intensity 6-round workout with complex movements requiring strength, gymnastics, and cardio. Round breakdown: Round 1 (fresh): 18 Push-ups (27s), 1 Wall Walk (20s), 65 Single Unders (65s), 1 Squat Clean 225/155 (8s elite/12s intermediate), 9 HSPU (90s complex WOD), 400m Run (90s), transitions (30s), rest (60s) = 390s. Rounds 2-3 apply 1.1-1.2x fatigue = 430-470s each. Rounds 4-6 apply 1.3-1.5x fatigue = 510-590s each due to accumulated grip fatigue from wall walks/HSPU, leg fatigue from runs, and heavy squat clean singles. Total calculation: 390 + 430 + 470 + 510 + 550 + 590 = 2940s for recreational, scaling down to 1200s for elite level with minimal fatigue and efficient transitions. The squat clean and HSPU are major limiting factors requiring significant rest between rounds.

Modality Profile

4 gymnastics movements (Push-Up, Wall Walk, Single Under, Handstand Push-Up), 1 monostructural movement (Run), and 1 weightlifting movement (Squat Clean). With 6 total movements, this gives approximately 67% gymnastics, rounded to 70%, with the remaining split between monostructural and weightlifting.