Workout Description

Why This Workout Is Hard

This workout combines moderate loads with high volume (75 power cleans, 60 thrusters total) using the same barbell weight. The thrusters immediately following power cleans creates significant shoulder and leg fatigue. The decreasing run distances provide some relief, but the continuous nature of the workout with no built-in rest makes sustained output challenging. The 20-minute time cap adds significant pressure to maintain intensity.

Benchmark Times for Claudia

• Elite: <10:00
• Advanced: 11:00-12:00
• Intermediate: 13:00-14:00
• Beginner: >20:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): Multiple rounds of moderate-load power cleans and thrusters test muscular endurance severely. Shoulders, legs, and core face sustained demands throughout.
• Endurance (8/10): Descending runs combined with high-volume barbell cycling creates significant cardiovascular demand. Total work volume and duration challenges aerobic capacity substantially.
• Power (7/10): Power cleans are explosive movements, and thrusters require coordinated power production. Bar-over burpees also demand power output.
• Speed (7/10): Quick transitions between movements and fast barbell cycling are crucial. Descending runs encourage increased pace each round.
• Flexibility (6/10): Front rack position for thrusters and power cleans requires good mobility. Dynamic movements demand shoulder and hip flexibility.
• Strength (5/10): Moderate loads for power cleans and thrusters require strength, but not maximal. Weight is challenging enough to demand good technique.

Movements

• Power Clean
• Thruster
• Run

Scaling Options

Level 1 (Intermediate): Power cleans at 75/55, thrusters at 65/45, step-over burpees, reduce runs to 600m/300m/150m. Level 2 (Beginner): Power cleans at 55/35, front squats instead of thrusters at 55/35, regular burpees, runs become 400m/200m/100m or row equivalent. Level 3 (Limited Running): Replace runs with 500m/250m/125m row or 40/30/20 cal bike. For limited barbell cycling: dumbbell cleans and thrusters.

Scaling Explanation

Scale if you cannot perform 8+ unbroken power cleans or 5+ unbroken thrusters at prescribed weight when fresh. Running should be maintainable without walking. Target time is 12-18 minutes - scale to allow consistent movement with only brief rests. Preserve intended stimulus of barbell cycling under fatigue with running recovery. Technique deterioration on cleans or thrusters indicates need for weight reduction. Priority is maintaining safe movement patterns throughout all rounds.

Intended Stimulus

Moderate-to-long glycolytic workout (12-18 minutes) with significant oxidative component from runs. Primary challenge is maintaining barbell cycling efficiency while managing cumulative fatigue. Decreasing run distances create urgency in later rounds despite mounting fatigue.

Coach Insight

Break power cleans into sets of 8-9 reps early to preserve grip. Quick singles OK as fatigue builds. For thrusters, aim for sets of 5-7 initially, adjusting down as needed. Keep bar-over burpees controlled but steady - they're your recovery. On runs, push the 800m at 70-75% effort, then increase pace as distances decrease. Most athletes break down in round 2 - be conservative in round 1. Critical transition is cleaning the bar after runs - take 3-5 deep breaths before starting cleans.

Benchmark Notes

This workout is similar to DT in structure but with lighter loads and added running. Breaking it down: Round 1 (longest run): - 25 Power Cleans (95/65): 2.5s × 25 = 62.5s - 20 Thrusters (95/65): 3s × 20 = 60s - 15 Bar Over Burpees: 4.5s × 15 = 67.5s - 800m Run: 180s - Transitions: ~15s Total: ~385s Round 2 (middle run): - Same barbell work with 1.2x fatigue = 228s - 400m Run: 90s - Transitions: ~15s Total: ~333s Round 3 (shortest run): - Same barbell work with 1.3x fatigue = 247s - 200m Run: 45s - Transitions: ~15s Total: ~307s Projected elite times: Male: ~600s (10:00) Female: ~720s (12:00) Using DT as anchor (5 rounds: 12/9/6 at 155/105): DT L10 = 360-420s male / 430-510s female This workout is ~1.5x volume of DT but lighter load Adjusted up 50% from DT anchor for volume Final L10/L5/L1 targets: Male: 600s/840s/1200s (10:00/14:00/20:00) Female: 720s/960s/1320s (12:00/16:00/22:00)

Modality Profile

4 total movements: Power Clean (W), Thruster (W), Bar Over Burpee (G), Run (M). With 2 weightlifting movements (50%), 1 gymnastics movement (25%), and 1 monostructural movement (25%)