GPP – PERFORMANCE – OPEN
0-10 – 1M RUN, MAX CLEAN & JERK (135/95)
10-13 – REST
13-20 – 800M RUN, MAX POWER SNATCH(115/80)
20-23 – REST
23-27 – 400M RUN, MAX THRUSTERS(95/65)
iI Adderall, a Ben Bergeron benchmark workout, there are three different time windows. 10 minutes for the first piece, 7 minutes for the second, and 4 minutes for the third. As the time domains decrease, so does the run distance and the weight on the barbell. However, the things that do increase are the cycle time between repetitions on the barbell and, in turn, intensity.