Workout Description
30 Rounds for Time
1 Squat Clean (95/65 lb)
1 Hang Squat Clean (95/65 lb)
1 Thruster (95/65 lb)
Why This Workout Is Medium
Thirty rounds of a light barbell complex (squat clean, hang squat clean, thruster). Tests technique consistency and work capacity over high volume.
Benchmark Times for Dumb and Dumber
- Elite: <26:01
- Advanced: 26:01-22:01
- Intermediate: 22:01-18:01
- Beginner: >18:01
Training Focus
This workout develops the following fitness attributes:
- Stamina (7/10): Performing 30 sets of squat clean, hang squat clean, and thruster (90 total reps per movement) at 95/65 lbs tests muscular stamina in the legs, shoulders, and core, as well as grip endurance.
- Power (6/10): Each component of the complex (squat clean, hang squat clean, thruster) is a power movement. Maintaining power across 30 rounds is challenging.
- Speed (6/10): Fast and efficient cycling of the complex with minimal rest between reps and rounds is key for a good time.
- Endurance (5/10): Thirty rounds of a light barbell complex, while not primarily cardiovascular, will accumulate metabolic stress and test sustained effort.
- Strength (4/10): The 95/65 lb load is light, focusing on barbell cycling efficiency and technique consistency under fatigue rather than maximal strength.
- Flexibility (4/10): Requires good mobility for squat cleans (front rack, full squat) and thrusters (overhead position).
Modality Profile
A pure weightlifting workout, a high-volume barbell complex.
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