Workout Description

Why This Workout Is Very Hard

This workout requires moving massive total poundage (3,835 + 3,882 = 7,717 lbs) across two high-volume barbell movements with minimal rest. For a 135lb squat example, that's 29 reps, then immediately into 29 ground-to-overhead reps at similar loading. The combination of heavy barbell cycling, extreme volume, and continuous work with only 95 seconds recovery creates multiple limiting factors hitting simultaneously - legs, grip, cardiovascular system, and mental fortitude.

Benchmark Times for Voting Acts (Your Right to Choose)

• 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): Very high muscular endurance demand from accumulating thousands of pounds across multiple reps of squats and ground-to-overhead movements.
• Strength (7/10): Significant strength requirement as athletes must choose loads they can handle for multiple reps while accumulating heavy total poundage.
• Power (5/10): Ground-to-overhead movements require explosive hip extension and overhead drive, though volume may limit pure power expression.
• Endurance (4/10): Moderate cardiovascular demand from high-volume lifting with minimal rest, but not sustained aerobic work like running or rowing.
• Flexibility (4/10): Moderate mobility needs for full depth squats and overhead positioning, especially as fatigue accumulates throughout the workout.
• Speed (3/10): Limited speed component due to heavy loads and high volume; focus is on steady accumulation rather than fast cycling.

Movements

• Squat
• Ground-to-Overhead

Benchmark Notes

This workout requires completing two high-volume strength movements for total poundage with a 95-second rest between. Movement 1: Squat 3,835 total pounds (example: 29 reps at 135lb). Movement 2: Ground to Overhead 3,882 total pounds (example: 29 reps at 135lb). The athlete chooses their weight and calculates reps accordingly. For analysis, I'll use the 135lb example weights. Squat portion: 29 back squats at 135lb would take approximately 2-2.5 seconds per rep fresh, totaling 58-73 seconds. However, this is a high-volume set that will require breaking. Elite athletes might do sets of 10-8-6-5, taking 3-5 seconds between mini-sets, totaling around 90-120 seconds. Intermediate athletes would break more frequently (5-5-5-4-4-3-3), adding more rest, totaling 150-180 seconds. Novice athletes would do singles/doubles with significant rest, totaling 240-300 seconds. Rest period: 95 seconds as prescribed. Ground to Overhead portion: 29 reps at 135lb is challenging. Elite athletes might power clean & jerk in sets of 5-4-4-4-4-4-4, taking 4-5 seconds per rep plus mini-breaks, totaling 180-240 seconds. Intermediate athletes would break into smaller sets with more rest, totaling 240-300 seconds. Novice athletes would struggle significantly with this load and volume, potentially taking 360-480 seconds. This workout is similar to Grace (30 C&J at 135/95) but with added squat volume and prescribed rest. Grace benchmarks: L10 90-120 sec, L5 240-300 sec, L1 480-600 sec. However, this workout has nearly double the volume (58 total reps vs 30) plus the squat component. Scaling from Grace: L10 should be around 300-360 seconds total (120+95+120 to 150+95+150), L5 around 600-720 seconds (180+95+300 to 240+95+360), L1 around 900-1200 seconds (300+95+480 to 360+95+600). Final targets: L10: 360-420 sec, L5: 660-720 sec, L1: 1080-1200 sec. Interpolating between these anchors for the 9 threshold levels.

Modality Profile

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