Workout Description

Why This Workout Is Very Hard

The 225/155 power clean is near or above max for many average CrossFitters. Within a 30-second cap, athletes must complete 6 trap bar jumps (~10-12 sec) leaving only ~18 seconds for 3 heavy cleans — extremely aggressive pacing. While the 1:3 work-to-rest ratio (30s on, ~90s off) mitigates fatigue, 10 rounds of near-maximal cleans under time pressure with preceding explosive leg work makes completion as prescribed unlikely for most average athletes.

Training Focus

This workout develops the following fitness attributes:

• Power (9/10): All three movements are explicitly power-based: trap bar jumps develop explosive lower body power, power cleans require rapid force production, and double unders demand fast-twitch neuromuscular coordination throughout.
• Strength (7/10): Power cleans at 225/155 lb represent near-maximal loads for many athletes. Trap bar jumps at 135/95 also require substantial force production, making strength a primary limiting factor.
• Speed (7/10): The strict 30-second cap forces athletes to move with urgency and transition instantly between movements. Any hesitation sacrifices double under reps, making speed of execution critical each round.
• Stamina (4/10): Moderate muscular endurance demand across 10 rounds. Rest periods between efforts allow recovery, but cumulative fatigue in hips, legs, and posterior chain builds meaningfully over the full session.
• Flexibility (4/10): Power cleans demand adequate hip hinge mechanics, wrist flexibility, and thoracic extension in the catch position. Trap bar jumps require solid hip mobility, though demands are moderate overall.
• Endurance (3/10): The 1:3 work-to-rest ratio across four groups limits aerobic demand significantly. Ten 30-second efforts rely primarily on the phosphocreatine and glycolytic systems rather than sustained cardiovascular output.

Movements

• Trap Bar Jump
• Power Clean
• Double-Under

Benchmark Notes

The 225 lb power clean is the dominant limiter — most CrossFitters have a 1RM near or below that weight, meaning 3 reps eats up 18-25+ seconds of the 30-second window. L5 (median Rx male) assumes ~8-10 seconds left for DUs per round, yielding roughly 10 DUs/round × 10 rounds = 100 total; elite athletes who cycle 225 fast in under 20 seconds can accumulate 30-40 DUs per round.

Modality Profile

3 total movements: Double-Unders = Gymnastics (bodyweight jump rope skill); Trap Bar Jump and Power Clean = Weightlifting (both use external load). G: 1/3 ≈ 33% → 30%, W: 2/3 ≈ 67% → 70%, M: 0%.