Workout Description

Why This Workout Is Hard

The combination of moderately heavy power cleans (185/125) with high-rep deadlifts at the same weight creates significant barbell fatigue. The 23 KB swings between these movements prevents recovery. While individual elements aren't extreme, 8 rounds means sustained work for 30-40 minutes. The run provides minimal rest as grip/posterior chain remains taxed throughout. Most average CrossFitters will need to break up the barbell work significantly by round 4-5.

Benchmark Times for El Paso 23

• Elite: <18:00
• Advanced: 20:00-23:00
• Intermediate: 26:00-29:00
• Beginner: >45:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): High volume of deadlifts and kettlebell swings taxes posterior chain endurance. Multiple rounds accumulate significant muscular fatigue, especially grip strength.
• Endurance (8/10): Eight rounds of compound movements with running creates significant cardiovascular demand. The 45-minute time cap indicates sustained aerobic output is required throughout.
• Power (7/10): Power cleans and kettlebell swings are explosive movements. Maintaining power output across 8 rounds will be challenging.
• Strength (6/10): Moderately heavy power cleans and deadlifts at 185/125 require substantial strength, though not maximal. Weight is significant enough to demand good technique.
• Speed (6/10): Quick transitions between movements and maintaining cycle speed on kettlebell swings will be crucial for a good time.
• Flexibility (5/10): Power cleans and burpees require decent mobility. Hip hinge patterns in deadlifts and kettlebell swings demand good posterior chain flexibility.

Movements

• Power Clean
• Kettlebell Swing
• Burpee
• Deadlift
• Run

Scaling Options

Power Clean: 135/95 lb or 115/75 lb. Sub hang power clean if needed. Kettlebell: 44/26 lb or 35/26 lb. Deadlift: 135/95 lb or bodyweight. Run: Reduce to 150m or sub 500m row. Volume options: Reduce to 6 rounds, or cut reps to 2/15/7/12/200m. Time cap can be reduced to 35 minutes for scaled versions. Consider breaking workout into 4-round chunks with 3-minute rest between.

Scaling Explanation

Scale if you cannot perform 5+ unbroken power cleans at prescribed weight with good form, or if deadlift is above 70% 1RM. Athletes should maintain ability to cycle kettlebell swings for 10+ reps. Form deterioration on any lift requires immediate scaling. Target completion time is 35-42 minutes - scale to hit this window while maintaining intended stimulus of sustained work capacity. Prioritize movement quality over prescribed weights, especially for Olympic lifts.

Intended Stimulus

Long-duration glycolytic/oxidative workout targeting muscular endurance and mental toughness. The 30-45 minute time domain emphasizes aerobic capacity while heavy power cleans and deadlifts maintain strength demands. High-volume kettlebell swings and burpees create sustained metabolic stress. Primary challenge is maintaining work capacity under cumulative fatigue.

Coach Insight

Break power cleans into singles or doubles from the start - technique will degrade quickly under fatigue. Keep kettlebell swings unbroken when possible but drop before form breaks. For burpees, establish consistent rhythm rather than sprinting. Break deadlifts into sets of 5-8 based on capacity. Use run for active recovery but don't walk. Key is steady, sustainable pace across all 8 rounds. Aim for 5-6 minutes per round. Most athletes break down in rounds 5-6 - be conservative early.

Benchmark Notes

This workout is most similar to DT in structure (5 rounds of barbell cycling + additional movements), but with 8 rounds and additional gymnastics/cardio elements. Base calculation: Per round breakdown (elite pace): - Power Cleans (185/125): 3 reps × 3s = 9s - KB Swings (53/35): 23 reps × 2s = 46s - Burpees: 9 reps × 3.5s = 31.5s - Deadlifts (185/125): 15 reps × 2.5s = 37.5s - 200m Run: ~35s - Transitions: ~15s Base round time: ~174s (2:54) Fatigue multipliers: - Rounds 1-2: 1.0x (174s) - Rounds 3-4: 1.15x (200s) - Rounds 5-6: 1.25x (218s) - Rounds 7-8: 1.4x (244s) Total elite time: ~1080s (18:00) Scaling from DT anchor (which takes 6-7 min for elite): - This workout is ~2.6x longer due to additional rounds and movements - Higher loading on power cleans/deadlifts (+30/20 lbs) - Added burpees and running create additional systemic fatigue Final benchmarks (M/F): L10: 18:00/21:00 L5: 29:00/32:00 L1: 45:00/50:00 Female adjustments account for heavier relative loading (+15% time) and slightly slower run pace (+10% time).

Modality Profile

Of the 5 movements: Burpee (G), Run (M), Power Clean (W), Kettlebell Swing (W), Deadlift (W). This gives 1 gymnastics, 1 monostructural, and 3 weightlifting movements, resulting in a 20/20/60 split.