Workout Description

Why This Workout Is Hard

The 1100m run creates significant leg and cardiovascular fatigue before entering the barbell complex. The 155/105 weight is moderate-heavy for most athletes, but becomes challenging when cycling continuously through deadlifts, hang power cleans, and jerks with pre-fatigued legs and lungs. The barbell never leaves your hands, creating grip fatigue and forcing athletes to break up sets frequently. Most will need to scale the weight.

Training Focus

This workout develops the following fitness attributes:

• Endurance (8/10): The 1100m run followed by continuous AMRAP work creates significant cardiovascular demand, testing aerobic capacity throughout the 12-minute duration.
• Stamina (7/10): Moderate rep ranges with barbell cycling under fatigue challenges muscular endurance, especially grip and posterior chain stamina from repeated deadlifts.
• Power (7/10): Hang power cleans and power jerks are explosive movements requiring significant power output, especially when fatigued from running.
• Strength (6/10): 155/105 lb loads across deadlift, hang power clean, and power jerk require moderate strength levels, though not maximal effort.
• Speed (6/10): Fast transitions between movements and efficient barbell cycling are crucial for maximizing rounds in the limited remaining time after running.
• Flexibility (4/10): Olympic lifting movements demand good hip, ankle, and shoulder mobility for proper positioning in cleans and jerks.

Movements

• Deadlift
• Run
• Hang Power Clean
• Power Jerk

Benchmark Notes

This workout is a 12-minute AMRAP with a 1100m run followed by a barbell complex (9 deadlifts, 6 hang power cleans, 3 power jerks at 155/105). Since it's scored as 'Reps', we're counting total repetitions of the barbell movements completed after the run. Breaking down the workout: 1. 1100m run: Elite athletes will complete this in 3:30-4:00, intermediate in 4:30-5:30, beginners in 6:00-7:30 2. Remaining time for barbell complex: Elite 8:00-8:30, intermediate 6:30-7:30, beginners 4:30-6:00 3. Each round = 18 reps (9+6+3) The barbell complex at 155/105 is moderately heavy - similar to DT benchmark (155/105 for 12 deadlift, 9 hang clean, 6 push jerk). However, this has fewer reps per round (18 vs 27 in DT) but includes the run component. Round timing analysis: - Round 1 (fresh): 60-90 seconds for elite, 90-120 for intermediate, 120-180 for beginners - Subsequent rounds: Add 10-20% fatigue per round - Transitions between movements: 2-5 seconds each Elite athletes (L9-L10): Complete run in ~3:45, have 8:15 remaining. Can complete 8-9 rounds = 144-162 reps Intermediate (L5-L6): Complete run in ~5:00, have 7:00 remaining. Can complete 5-6 rounds = 90-108 reps Beginners (L1-L2): Complete run in ~6:30, have 5:30 remaining. Can complete 1-2 rounds = 18-36 reps This aligns with similar mixed-modal workouts where the cardio component significantly impacts the strength portion. The barbell loading is challenging enough that set breaking will occur, especially in later rounds. Final targets: L10: 162 reps, L5: 90 reps, L1: 18 reps

Modality Profile

4 movements total: Run (M), Deadlift (W), Hang Power Clean (W), Power Jerk (W). 1 monostructural movement (25%) and 3 weightlifting movements (75%).