Workout Description

Why This Workout Is Very Hard

This workout combines multiple challenging elements that compound difficulty. The 225/155 squat clean is heavy for most athletes, requiring significant strength and technique. Performing 9 HSPU after wall walks and push-ups creates severe shoulder fatigue. The 400m run provides minimal recovery before repeating. Six rounds with only 1-minute rest creates massive cumulative fatigue across strength, skill, and cardio domains simultaneously.

Benchmark Times for Juneteenth

• Elite: <21:00
• Advanced: 23:00-25:00
• Intermediate: 27:30-30:00
• Beginner: >45:00

Training Focus

This workout develops the following fitness attributes:

• Endurance (8/10): Six rounds with 400m runs and minimal rest creates significant cardiovascular demand, testing aerobic capacity throughout the workout.
• Stamina (7/10): High volume push-ups, wall walks, and HSPU combined with running creates substantial upper body and core muscular endurance demands.
• Flexibility (7/10): Wall walks and HSPU require exceptional shoulder mobility and thoracic extension, with squat clean demanding ankle and hip flexibility.
• Strength (6/10): Heavy squat clean at 225/155 requires significant strength, while HSPU and wall walks demand considerable relative strength.
• Power (5/10): Squat clean is explosive, but other movements are more strength-endurance focused, creating moderate overall power demands.
• Speed (4/10): One-minute rest allows some recovery, but maintaining pace through complex movements and transitions requires steady cycling ability.

Movements

• Squat Clean
• Single Under
• Push-Up
• Wall Walk
• Run
• Handstand Push-Up

Benchmark Notes

This is a high-volume, multi-modal workout with 6 rounds of mixed movements. I'll break down each round and apply progressive fatigue multipliers. Movement Analysis per Round: - 18 Push-Ups: ~18-27 seconds (1-1.5 sec/rep) - 1 Wall Walk: ~8-15 seconds (complex movement) - 65 Alternating Single Unders: ~65-80 seconds (1 sec/rep) - 1 Squat Clean (225/155): ~3-5 seconds (heavy load) - 9 HSPU: ~18-45 seconds (2-5 sec/rep, highly fatiguing) - 400m Run: ~75-120 seconds - Rest: 60 seconds prescribed Fresh round estimate: 187-352 seconds of work + 60 seconds rest = 247-412 seconds total per round. Fatigue Application: - Round 1-2: 1.0x multiplier (fresh) - Round 3-4: 1.15x multiplier (moderate fatigue) - Round 5-6: 1.3x multiplier (significant fatigue, especially HSPU breakdown) The HSPU will be the major limiting factor, requiring significant set breaking in later rounds. Wall walks also become increasingly difficult with shoulder fatigue. Cross-referencing with anchors: This workout is most similar to Kelly (5 rounds: 400m run, 30 box jump, 30 wall ball) which has L10 at 930-1050 seconds for males. However, this workout has 6 rounds instead of 5, includes highly fatiguing HSPU and wall walks, and has heavier squat cleans. The prescribed rest partially offsets the difficulty but doesn't fully compensate for the additional volume and complexity. Adjusting Kelly's benchmarks upward by ~35% for the extra round and significantly more challenging movements: - L10: 1260-1380 seconds - L5: 1800 seconds - L1: 2700 seconds Final targets - Male: L10: 1260-1380 sec, L5: 1800 sec, L1: 2700 sec

Modality Profile

6 movements total: 4 Gymnastics (Push-Up, Wall Walk, Single Under, Handstand Push-Up), 1 Monostructural (Run), 1 Weightlifting (Squat Clean). Rounded to nearest reasonable percentages with Gymnastics dominant.