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 and systemic fatigue accumulation. Most athletes will need multiple breaks or weight scaling.

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): Power cleans and jerks are explosive movements requiring rapid force development, though fatigue will limit peak power output.
• Strength (6/10): 155/105 lb loads across three compound movements require moderate strength levels, though not maximal due to the endurance context.
• 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): Hang power cleans and jerks demand good hip, ankle, and shoulder mobility for proper positioning and full range of motion.

Movements

• Deadlift
• Run
• Hang Power Clean
• Power Jerk

Benchmark Notes

This workout is a 12-minute AMRAP with a 1100m run followed by barbell cycling at 155/105 lbs. I'll analyze this by breaking down the run time and remaining AMRAP capacity. 1100m Run Analysis: - Elite (L10): 3:30-4:00 (fast pace but preserving energy) - Intermediate (L5): 4:30-5:00 - Novice (L1): 6:00-7:00 Remaining Time for AMRAP: - Elite: 8:00-8:30 remaining - Intermediate: 7:00-7:30 remaining - Novice: 5:00-6:00 remaining Barbell Complex Analysis (9 DL + 6 HPC + 3 PJ = 18 reps per round): The 155/105 loading is moderate-heavy for most athletes. This is similar to DT benchmark (5 rounds: 12 DL, 9 HC, 6 PJ at 155/105) but with different rep scheme. Using DT as anchor reference: - DT L10: 360-420 sec (6:00-7:00) - DT L5: 540-660 sec (9:00-11:00) - DT L1: 840-960 sec (14:00-16:00) DT has 135 total reps (27 per round × 5 rounds). Our workout has 18 reps per round. Fresh barbell complex times: - Elite: 45-50 sec per round (18 reps) - Intermediate: 60-70 sec per round - Novice: 90-120 sec per round With fatigue from run and progressive breakdown: - Elite: Can complete 9-10 rounds (162-180 reps) in 8+ minutes - Intermediate: Can complete 5-6 rounds (90-108 reps) in 7+ minutes - Novice: Can complete 1-2 rounds (18-36 reps) in 5-6 minutes The barbell loading at 155/105 will cause significant grip fatigue and force set breaking, especially after the run. Elite athletes will maintain larger sets longer, while novices will break into singles quickly. Final targets: - L10: ~162 reps (9 full rounds) - L5: ~90 reps (5 full rounds) - L1: ~18 reps (1 full round)

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%).