Workout Description

Why This Workout Is Very Hard

This workout requires moving massive total poundage (7,717 lbs combined) with athlete-chosen weights, creating a deceptive trap. Most will choose weights requiring 25-35+ reps per movement, creating extreme volume under load. The 95-second rest is insufficient recovery between two demanding strength movements. The combination of high volume, heavy loading, and minimal rest between compound movements will challenge even experienced athletes significantly.

Benchmark Times for 30:01 - 45:00

• 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 (8/10): High total poundage requirements across both movements will severely test muscular endurance, especially with athlete-chosen loads.
• Strength (7/10): Significant strength demand as athletes choose their own loads to achieve total poundage targets, likely requiring moderate to heavy weights.
• Power (6/10): Ground-to-overhead movement requires explosive hip extension and overhead pressing power, especially when cycling heavier loads.
• Endurance (4/10): Moderate cardiovascular demand from high-volume lifting with minimal rest, but not sustained enough for pure aerobic challenge.
• Flexibility (4/10): Squats require good hip and ankle mobility; ground-to-overhead demands shoulder and thoracic spine flexibility for overhead positions.
• Speed (3/10): For-time format encourages steady pacing, but 95-second rest period and heavy loads limit rapid cycling between reps.

Movements

• Squat
• Ground-to-Overhead

Benchmark Notes

This workout requires completing 3,835 total pounds of squats, followed by a 95-second rest, then 3,882 total pounds of ground-to-overhead movements. Athletes choose their own weight and calculate reps accordingly (e.g., 135lb = 29 squats, 29 ground-to-overhead). Movement analysis: For squats at moderate load (135-185lb range), expect 2-3 seconds per rep when fresh. With 29 reps, this translates to 60-90 seconds for elite athletes, scaling to 120-180 seconds for recreational. The 95-second mandatory rest is fixed. Ground-to-overhead movements (clean & jerk, push press, etc.) at similar loads take 3-5 seconds per rep for elite athletes, scaling to 6-8 seconds for recreational. With 29 reps, expect 90-150 seconds for elite, scaling to 180-240 seconds for recreational. Total time calculation: Elite (L10): 90 + 95 + 150 = 335 seconds, but accounting for the psychological pressure of the total poundage requirement and potential for conservative weight selection leading to higher rep counts, adjusting upward. Advanced (L8): 120 + 95 + 180 = 395 seconds. Intermediate (L5): 150 + 95 + 210 = 455 seconds. Recreational (L1): 180 + 95 + 240 = 515 seconds. However, the unique format of this workout (total poundage rather than fixed weight/reps) creates significant variability in strategy and execution time. Athletes may choose lighter weights for higher reps or heavier weights for fewer reps, affecting total time. Scaling upward to account for decision-making, setup time, and the mental challenge of the format. Final targets: L10: 12:00, L5: 20:00, L1: 30:00.

Modality Profile

Two movements: Squat (bodyweight gymnastics movement) and Ground-to-Overhead (external load weightlifting movement). Equal 50/50 split between Gymnastics and Weightlifting.