Workout Description

Why This Workout Is Hard

While 135/95 isn't maximal, this workout combines challenging factors: 1) Complex Olympic lifts that require technique maintenance under fatigue, 2) No built-in rest between movements, 3) Ascending reps create cumulative fatigue within each round, 4) Front-loaded movements tax the same muscle groups repeatedly. The average CrossFitter will need to break sets and pace carefully to maintain form through all 5 rounds.

Benchmark Times for Douglas Miller

• Elite: <6:00
• Advanced: 7:00-8:00
• Intermediate: 9:00-10:00
• Beginner: >16:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): Ascending rep scheme across multiple barbell movements taxes muscular endurance, particularly in shoulders, core, and legs through compound movements.
• Power (8/10): Power cleans and power snatches are explosive movements by nature, while thrusters and push presses also demand significant power output.
• Endurance (7/10): Five rounds of complex Olympic lifts with moderate load creates significant cardiovascular demand through continuous work and minimal rest between movements.
• Flexibility (7/10): Olympic lifts demand good mobility in ankles, hips, shoulders, and wrists. Front rack position and overhead positions test mobility significantly.
• Strength (6/10): 135/95 pounds represents moderate-heavy loading for most athletes across Olympic lifts and squats, requiring significant strength capacity throughout.
• Speed (6/10): Quick transitions between movements and efficient cycling of Olympic lifts are crucial for optimal performance, though fatigue will impact speed.

Movements

• Power Clean
• Thruster
• Power Snatch
• Push Press
• Front Squat
• Deadlift

Scaling Options

Reduce weight to 65-95/45-65 lbs based on ability. Scale to 3-4 rounds for newer athletes. Movement substitutions: Power clean → hang power clean, Power snatch → hang power snatch or dumbbell snatch, Front squat → goblet squat. Advanced scaling option: keep Rx weight but reduce reps (4 rounds of 1-2-2-3-3-4). Time cap at 20 minutes.

Scaling Explanation

Scale if unable to cycle 5+ reps of any movement at prescribed weight with good form. Priority is maintaining proper Olympic lifting technique - reduce load before compromising positions. Athletes should be proficient at all movements before attempting Rx. Target completion time is 12-18 minutes. Scale to achieve consistent movement quality across all rounds.

Intended Stimulus

Moderate-length glycolytic workout (12-18 minutes) focusing on Olympic lifting and barbell cycling. Primary challenge is maintaining technical proficiency under fatigue while managing heavy loads. Tests strength endurance and movement efficiency across complex lifts.

Coach Insight

Break up sets early - don't go unbroken in round 1. Quick singles on power cleans and snatches. Group thrusters and push presses into sets of 2. Front squats can be done as touch-and-go if maintaining good position. Deadlifts should be quick but controlled singles or doubles. Rest 20-30 seconds between rounds to maintain quality. Focus on efficient bar path and minimal adjustments between movements. Watch for deteriorating front rack position as fatigue builds.

Benchmark Notes

This workout is most similar to DT (5 rounds of barbell cycling) but with slightly more complex movement patterns and higher total reps. Analysis: 1. Base movement times (per round): - Power Clean (1 rep): 2.5s - Thrusters (2 reps): 6s - Power Snatches (3 reps): 9s - Push Press (4 reps): 10s - Front Squats (5 reps): 12.5s - Deadlifts (6 reps): 15s Base time per round: ~55s 2. Fatigue multipliers: - Rounds 1-2: 1.0x (55s) - Round 3: 1.2x (66s) - Round 4: 1.3x (71.5s) - Round 5: 1.4x (77s) 3. Transitions between movements: 3-5s each x 5 transitions = 15-25s per round 4. Total theoretical time: - Elite (minimal rest): ~400s (6:40) - Intermediate: ~600s (10:00) - Beginner: ~960s (16:00) Comparing to DT benchmark (155/105): - DT L10: 360-420s male / 430-510s female - This workout has same round count but more total reps (21 vs 27 per round) - Load is slightly lighter (135/95 vs 155/105) Final targets: Male: - L10: 6:00-7:00 - L5: 10:00-11:00 - L1: 16:00-18:00 Female: - L10: 8:00-9:00 - L5: 12:00-13:00 - L1: 18:00-20:00

Modality Profile

All 6 movements (Power Clean, Thruster, Power Snatch, Push Press, Front Squat, Deadlift) are weightlifting movements involving external loads with a barbell. No gymnastics or monostructural movements are present, making this 100% weightlifting.