Workout Description

Why This Workout Is Very Hard

A challenging triplet structure with increasing squat clean weight across three segments, paired with bar-facing burpees. Includes mandatory rest, testing strength endurance and pacing under fatigue against a time cap.

Benchmark Times for AGOQ 23.4

• Elite: <19:15
• Advanced: 19:15-17:46
• Intermediate: 17:46-15:46
• Beginner: >15:46

Training Focus

This workout develops the following fitness attributes:

• Endurance (8/10): For time (20-min cap). Three segments, each 3 rounds of 7 squat cleans and 7 bar-facing burpees, with 1 min rest between segments. Squat clean weight increases each segment (155lb, then 185lb, then 205lb for men). Tests strength endurance and pacing under fatigue with progressively heavier loads.
• Stamina (8/10): Totaling 63 squat cleans (weights increasing) and 63 bar-facing burpees. This will severely tax lifting stamina (legs, back, shoulders, grip) and full-body stamina (burpees), especially as cleans get heavier.
• Strength (8/10): Squat clean weight progresses from moderate-heavy (155/105lb) to heavy (185/125lb) to very heavy (205/135lb). This tests the ability to maintain strength and cycle a heavy barbell under accumulating fatigue.
• Power (7/10): Squat cleans are a primary power movement. Burpees are explosive. Maintaining power output for cleans as load increases significantly each segment is critical.
• Speed (6/10): Efficient cycling of cleans and burpees within each 3-round segment is key. Utilizing the 1-min rest effectively to recover for the next heavier segment is paramount.
• Flexibility (5/10): Requires good front rack and squat mobility for squat cleans at all loads, becoming more critical as weight increases. Basic burpee mobility.

Modality Profile

A couplet of a weightlifting movement (Squat Cleans) and a monostructural movement (Bar Facing Burpees), testing strength and engine.

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