Workout Description

Why This Workout Is Very Hard

This workout combines 12 different barbell movements in sequence with no programmed rest, creating massive cumulative fatigue. The 95/65lb weight becomes increasingly challenging as grip, shoulders, and legs accumulate damage through complex movement patterns. The combination of heavy pulls, squats, and overhead work without breaks, plus technical movements like overhead squats and hang snatches under fatigue, makes this extremely demanding for average athletes.

Benchmark Times for 12 Days to the End of 2020

• Elite: <12:00
• Advanced: 14:00-16:00
• Intermediate: 18:00-20:00
• Beginner: >30:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): High volume across multiple muscle groups with grip-intensive barbell work will severely test muscular endurance throughout the entire body.
• Endurance (8/10): Twelve different movements with a single barbell creates significant cardiovascular demand through continuous work and minimal rest opportunities.
• Flexibility (7/10): Overhead squats, front squats, and hang positions demand significant ankle, hip, thoracic, and shoulder mobility throughout the complex.
• Power (6/10): Multiple explosive movements including cleans, snatches, and jerks require power production despite the endurance-focused format.
• Speed (5/10): Barbell transitions between twelve movements require efficient cycling and quick positional changes to maintain workout intensity.
• Strength (4/10): Moderate barbell load (95/65 lb) provides strength stimulus but emphasizes endurance over maximal force production.

Movements

• Squat Clean
• Shoulder Press
• Push Press
• Thruster
• Back Squat
• Front Squat
• Hang Power Snatch
• Overhead Squat
• Jerk
• Deadlift
• Sumo Deadlift High-Pull
• Hang Power Clean

Benchmark Notes

This is a 12-movement barbell complex using a single 95/65 lb barbell throughout. I'll analyze this as a chipper-style workout similar to DT but with more movements and lighter weight. Movement breakdown: 1 Deadlift (2 sec), 2 Hang Power Cleans (4 sec), 3 Front Squats (6 sec), 4 Shoulder Presses (8 sec), 5 Back Squats (10 sec), 6 Push Presses (12 sec), 7 Thrusters (14 sec), 8 Squat Cleans (16 sec), 9 Push Jerks (18 sec), 10 Hang Power Snatches (20 sec), 11 Overhead Squats (22 sec), 12 SDHP (24 sec). Base time: 156 seconds. However, this complex creates significant fatigue as movements progress - later movements will be much slower due to accumulated fatigue from 78 total reps. Applying progressive fatigue multipliers: early movements 1.0x, middle movements 1.2-1.4x, final movements 1.5-2.0x. Transitions between movements: 11 transitions at 3-5 seconds each = 33-55 seconds. Mental fatigue and form breakdown on complex movements like overhead squats and snatches when pre-fatigued adds significant time. Total estimated time with fatigue: 300-450 seconds for intermediate athletes. Using DT as anchor (5 rounds: 12 deadlift, 9 hang clean, 6 push jerk at 155/105 - L10: 360-420 sec, L5: 540-660 sec, L1: 840-960 sec), this workout has similar total volume (78 vs 135 reps) but lighter weight (95/65 vs 155/105) and more movement variety. The lighter weight is offset by the complexity and fatigue pattern. Scaling from DT: L10 around 720 seconds (12 minutes), L5 around 1200 seconds (20 minutes), L1 around 1800 seconds (30 minutes). Final targets - L10: 720 sec (12:00), L5: 1200 sec (20:00), L1: 1800 sec (30:00).

Modality Profile

All 12 movements are weightlifting exercises using external load (barbells): Deadlift, Hang Power Clean, Front Squat, Shoulder Press, Back Squat, Push Press, Thruster, Squat Clean, Jerk, Hang Power Snatch, Overhead Squat, and Sumo Deadlift High-Pull.