Workout Description

Why This Workout Is Very Hard

This workout combines heavy barbell cycling (155/105) across four different movement patterns for 30 total reps per round with no programmed rest. The weight represents 70-80% 1RM for most movements, creating significant grip and systemic fatigue. The front rack position becomes increasingly difficult as rounds progress, while the continuous barbell cycling without rest periods forces athletes into a grinding pace. Most will need significant rest between movements or scale weight substantially.

Benchmark Times for WOD

• Elite: <12:00
• Advanced: 13:00-14:00
• Intermediate: 15:30-17:00
• Beginner: >28:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume barbell complex with 30 total reps per round challenges muscular endurance across multiple muscle groups with cumulative fatigue.
• Endurance (7/10): Five rounds of continuous barbell work with minimal rest creates significant cardiovascular demand and tests aerobic capacity throughout the workout.
• Strength (6/10): 155/105 lb barbell loading provides moderate to heavy resistance that challenges strength while allowing for multiple repetitions per movement.
• Flexibility (5/10): Front rack position, full depth squats, and overhead mobility for hang power cleans require good shoulder, ankle, and hip flexibility.
• Power (4/10): Hang power cleans are explosive but combined with grinding movements like deadlifts and squats reduces overall power emphasis significantly.
• Speed (3/10): Heavy barbell loading and high fatigue accumulation naturally slows movement speed, emphasizing strength-endurance over rapid cycling ability.

Movements

• Front Squat
• Deadlift
• Alternating Reverse Lunge
• Hang Power Clean

Scaling Options

Reduce weight to 135/95 or 115/75 lbs to maintain movement quality. Substitute Romanian deadlifts for conventional deadlifts if mobility limited. Replace hang power cleans with hang high pulls if catching position is problematic. Use goblet squats instead of front squats if front rack is uncomfortable. Consider reducing to 3 rounds for newer athletes.

Scaling Explanation

Scale weight if you cannot perform 8+ unbroken deadlifts at the prescribed load or if front rack position causes wrist/shoulder pain. Priority is maintaining good movement patterns over heavy load. Target is completing each round in 3-5 minutes with brief rests between movements. If taking longer than 6 minutes per round, reduce weight or volume.

Intended Stimulus

Moderate-intensity strength-endurance workout lasting 15-25 minutes. Primarily glycolytic with oxidative demands increasing through rounds. Tests ability to maintain technical proficiency with a moderate barbell load under cumulative fatigue. Challenges grip strength, posterior chain endurance, and front-loaded positioning.

Coach Insight

Start conservatively - this will get heavy fast as fatigue accumulates. Break deadlifts into 8-4 or 6-3-3 after round 2. Keep hang power cleans unbroken early, then singles if needed. Take brief rests between movements to reset grip and posture. Focus on maintaining neutral spine throughout all movements. Front rack position will be the limiting factor - use clean grip, keep elbows high. Expect 3-5 minutes per round.

Benchmark Notes

This is a 5-round barbell complex with 155/105 lb across all movements. Round breakdown: R1 (fresh): Deadlift 12 reps at 2.5 sec/rep = 30 sec, Hang power clean 9 reps at 3 sec/rep = 27 sec, Alternating reverse lunges 6 reps at 2.5 sec/rep = 15 sec, Front squat 3 reps at 2.5 sec/rep = 7.5 sec, transitions 10 sec = 89.5 sec total. Applied fatigue multipliers: R2 (1.1x) = 98 sec, R3 (1.2x) = 107 sec, R4 (1.3x) = 116 sec, R5 (1.5x) = 134 sec. Total base time: 544 sec. Added rest between rounds (15 sec each) = 60 sec. Added grip fatigue penalty for sustained barbell work (+20%) = 121 sec. Total estimated time for intermediate athlete: 725 sec (12:05). Benchmarks spread from L1 recreational (28:00) to L10 elite (12:00).

Modality Profile

4 movements total: Deadlift (W), Hang Power Clean (W), Alternating Reverse Lunge (G), Front Squat (W). 3 weightlifting movements (75%) and 1 gymnastics movement (25%).