For TimeAdvanced~35 min
Brutus
Partner
For time:
1-2-3-4-5-6-7-8-9-10 reps for time of:
Hang Power Cleans (95/65 lb)
Overhead Squats (95/65 lb)
Ring Dips
800-mrun
10-9-8-7-6-5-4-3-2-1 reps for time of:
Hang Power Cleans (95/65 lb)
Overhead Squats (95/65 lb)
Ring Dips
The prescribed load is approximately 40% of the athlete's bodyweight. 95/65 lb is the standard proxy for average male/female BW. Stronger athletes should load to their actual 40% BW.
Total reps per leg: 55 each movement (1+2+...+10). Grand total: 110 reps per movement plus the run.
Equipment
BarbellRingsweight-plates
Workout Details
- Stimulus
- Barbell and gymnastics pyramid with a mid-run. The ascending leg (1-10) builds steadily into the run; the descending leg (10-1) grinds back down under fatigue. Overhead squats demand shoulder stability at every rep, ring dips accumulate fast, and the 800-m run separates the two halves. Load is bodyweight-relative at 40% — light enough to cycle but punishing in volume.
- Score Type
- Time
- Rep Scheme
- Complex