Workout Description

Why This Workout Is Hard

This workout accumulates serious volume — 50 total power cleans at 135/95 and ~100 calories on the bike. The key interaction: the bike continuously pre-fatigues the legs and hips, degrading power clean mechanics round after round. While 5 cleans per round feels easy early, by rounds 7-10 leg drive is compromised and the heart rate never drops. Estimated 22-30 minutes of near-continuous work with no built-in rest makes this solidly Hard.

Benchmark Times for Where Have All The Good Times Gone?

• Elite: <7:00
• Advanced: 8:00-9:15
• Intermediate: 11:00-13:00
• Beginner: >24:00

Training Focus

This workout develops the following fitness attributes:

• Endurance (7/10): Ten rounds of bike calories create sustained cardiovascular demand, repeatedly elevating heart rate and challenging aerobic capacity across the entire workout duration with minimal true rest.
• Stamina (7/10): Fifty total power cleans combined with significant bike volume (100/70 calories) creates cumulative muscular endurance fatigue, particularly in the posterior chain, legs, and grip across all rounds.
• Power (7/10): Power cleans are inherently explosive movements requiring rapid hip extension and bar acceleration. Keeping sets to five reps preserves the power stimulus rather than grinding into muscular endurance.
• Speed (6/10): Consistent pacing on the bike and fast bar cycling across ten rounds is critical. Slowing on either movement compounds rest time and significantly impacts total workout time.
• Strength (4/10): 135/95 lbs is a moderate load for power cleans, meaningful enough to slow transitions and accumulate fatigue but not heavy enough to require maximal strength effort each set.
• Flexibility (4/10): Power cleans demand adequate hip mobility, thoracic extension, and shoulder flexibility for a proper front rack catch position, especially as fatigue accumulates through later rounds.

Movements

• BikeErg
• Power Clean

Benchmark Notes

The 135 lb power clean is the primary limiter — lower-level athletes resort to singles with extended rest after round 4-5, while the bike pacing determines how much recovery athletes arrive at the bar with. L5 (~14 min) bikes at a moderate aerobic pace and cycles cleans unbroken early then breaks to 3+2 in later rounds.

Modality Profile

Two movements, two modalities: Bikeerg is Monostructural (cyclical cardio) and Power Clean is Weightlifting (barbell movement with external load). With one movement per modality, the split is 50/50.