Workout Description
5 Rounds for Total Reps in 18 minutes
Every 2 minutes complete:
20 Toes-to-Bars
Max Clean-and-Jerks
Rest 2 minutes
Round 1: 135/95 lb
Round 2: 155/105 lb
Round 3: 185/125 lb
Round 4: 205/135 lb
Round 5: 225/155 lb
Why This Workout Is Very Hard
Five 2-minute intervals with 2 min rest. Each interval: 20 TTB then max C&J with increasing weight. Tests gymnastics and heavy lifting under fatigue.
Training Focus
This workout develops the following fitness attributes:
- Strength (9/10): The clean-and-jerk ladder progresses to very heavy weights (up to 225/155 lb), making this a significant test of maximal strength and strength endurance.
- Power (9/10): Clean-and-jerks are a quintessential power movement. Max reps at heavy loads demand high power output.
- Stamina (8/10): Performing 20 toes-to-bars quickly and then immediately transitioning to max reps of heavy clean-and-jerks tests core, grip, and full-body stamina under extreme fatigue.
- Endurance (7/10): Five 2-minute intervals with 2 minutes rest, combining toes-to-bars with max clean-and-jerks at increasing weight, creates a high-intensity interval challenge.
- Flexibility (5/10): Requires hamstring/hip flexor mobility for T2B, and full mobility for clean-and-jerks (squat, front rack, overhead).
- Speed (5/10): Speed on toes-to-bars is crucial to maximize time for C&J attempts. Cycling C&Js quickly at lighter loads is also important.
Modality Profile
A G/W couplet with a gymnastics movement (Rope Climbs) and a weightlifting movement (Thrusters).
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