Workout Description

Why This Workout Is Extremely Hard

This workout combines maximal loading with forced pacing that prevents recovery. The 245/160 squat clean is near 1RM territory for most athletes, while 50/35lb weighted pull-ups are extremely heavy. The EMOM format eliminates rest between these max efforts, creating impossible sustainability. Most athletes will fail within 3-5 rounds due to the combination of maximal strength demands and unforgiving time constraints.

Benchmark Times for 200 Sit ups

• 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 volume sit-ups will exhaust core stamina, while repeated heavy singles every minute challenge grip and posterior chain endurance.
• Strength (8/10): Heavy squat cleans at 245/160 and weighted pull-ups with 50/35 lbs demand significant maximal strength output every minute.
• Endurance (7/10): The 200 sit-ups create significant cardiovascular demand, while EMOM format maintains elevated heart rate throughout the workout duration.
• Power (7/10): Squat cleans are highly explosive movements requiring rapid force development from floor to shoulders every minute.
• Flexibility (6/10): Squat cleans require full depth mobility, front rack position, and overhead flexibility. Weighted pull-ups need shoulder mobility.
• Speed (4/10): EMOM format allows recovery between efforts, but transitions between sit-ups and strength movements require efficient pacing.

Movements

• Squat Clean
• Weighted Pull-Up
• Sit-Up

Benchmark Notes

This workout combines 200 sit-ups with an EMOM component of squat cleans and weighted pull-ups. The EMOM structure means athletes must complete 1 squat clean (245/160) + 1 weighted pull-up (50/35) every minute until they finish the 200 sit-ups. Breaking this down: 200 sit-ups at fresh pace would take 200-300 seconds (1-1.5 sec per rep), but the EMOM interruptions create significant pacing challenges. Each EMOM round requires ~8-12 seconds for elite athletes (3-4 sec squat clean + 4-6 sec weighted pull-up + transitions), leaving 48-52 seconds for sit-ups. This means 48-52 sit-ups maximum per minute for elite athletes, requiring 4-5 minutes minimum. However, the heavy squat clean (245/160) and weighted pull-up (50/35) will cause significant fatigue, especially grip and core fatigue that directly impacts sit-up performance. By minute 3-4, athletes will struggle with the weighted movements and sit-up pace will degrade substantially. Elite athletes might maintain 40-45 sit-ups per minute initially but drop to 25-35 per minute in later rounds. Advanced athletes will start slower and degrade more. The workout becomes a battle between maintaining the EMOM requirements while chipping away at sit-ups. This is similar to a high-volume chipper with strength interruptions. Using Annie (50-40-30-20-10 sit-ups + double-unders) as a loose anchor where L10 is 300-360 seconds, but this workout is significantly harder due to the heavy strength components and longer duration. Estimating L10 at 12-13 minutes, L5 at 18-20 minutes, and L1 at 28-30 minutes. Final targets: L10: 720-780 sec (12:00-13:00), L5: 1080-1200 sec (18:00-20:00), L1: 1680-1800 sec (28:00-30:00).

Modality Profile

3 movements total: Sit-Up (Gymnastics), Squat Clean (Weightlifting), Weighted Pull-Up (Weightlifting). 1 Gymnastics movement = 33%, 2 Weightlifting movements = 67%, 0 Monostructural = 0%