Workout Description

Why This Workout Is Hard

The combination of moderately heavy hang squat cleans (155/105) with bar-facing burpees creates significant fatigue due to the continuous nature of the AMRAP format. The hang position requires more power than power cleans, while bar-facing burpees add complexity and prevent full recovery. The 10-minute time domain pushes athletes to maintain a fast pace, but the loading will force breaks in larger sets.

Training Focus

This workout develops the following fitness attributes:

• Power (8/10): Hang squat cleans are highly explosive movements, requiring significant power output from ground to overhead position.
• Endurance (7/10): Ten minutes of continuous work combining heavy cleans and burpees creates significant cardiovascular demand, especially with no built-in rest periods.
• Flexibility (7/10): Hang squat cleans demand good mobility in ankles, hips, and shoulders. Bar-facing burpees require decent hip flexion.
• Speed (7/10): Quick transitions between movements and fast burpee cycling are crucial for maximizing rounds in the 10-minute window.
• Stamina (6/10): Repeated cycles of moderately heavy cleans and full-body burpees challenge muscular endurance, particularly in legs and posterior chain.
• Strength (6/10): 155/105lb hang squat cleans represent a moderate-to-heavy load for most athletes, requiring significant strength each rep.

Movements

• Hang Squat Clean
• Burpee

Scaling Options

Level 1 (Intermediate): 115/75 lb cleans, standard burpees Level 2 (Beginner): 75/55 lb cleans, step-back burpees Level 3 (Novice): 45/35 lb cleans or DB cleans, step-back burpees facing any direction Maintain 5/7 rep scheme but can reduce to 8 minutes for newer athletes Option to substitute power cleans if mobility limits squat clean depth

Scaling Explanation

Scale if unable to perform 3+ unbroken hang squat cleans at prescribed weight with solid technique. Athletes should be proficient in both squat clean technique and burpee efficiency before attempting Rx. The workout should be challenging but allow continuous movement - rest periods shouldn't exceed 15-20 seconds. Target intensity is 85-90% effort level, maintaining consistent movement quality throughout. Scale load or movements to achieve 4-5 rounds while preserving intended stimulus of strength-endurance under fatigue.

Intended Stimulus

Moderate-intensity glycolytic workout in 10-minute time domain. Primary focus is on power endurance and lactate threshold training. The relatively heavy hang squat cleans create a strength-endurance demand while the burpees drive heart rate and challenge transition speed. Athletes should feel significant muscle fatigue in legs and posterior chain combined with elevated breathing rate.

Coach Insight

Break hang cleans into 2-3 sets early (3+2 or 2+2+1) to preserve technique. Quick but controlled descent on burpees - stay close to bar and minimize lateral movement. Touch chest and thighs to ground simultaneously on burpees. For hang cleans, establish consistent hang position at mid-thigh, maintain vertical torso in catch, and stand tall between reps. Aim for 4-5 rounds as a target score. Common faults: rushing hang position, cutting depth on cleans, sloppy burpee form when fatigued.

Benchmark Notes

This is a 10-minute AMRAP with heavy squat cleans and bar-facing burpees. Using DT (155/105 hang cleans) as primary anchor since it matches the loading. Per-round breakdown: - 5 Hang Squat Cleans (155/105): ~3-4s each = 15-20s - 7 Bar-Facing Burpees: ~4-5s each = 28-35s - Transitions: ~3-5s Base round time: 46-60s fresh Fatigue factors: - Heavy cleans will require brief rest between reps - Bar-facing burpees are highly taxing - Expect 10-15% slowdown after round 4 Projected rounds: L10 (Elite): 7.5-8 rounds L5 (Intermediate): 5.8-6.2 rounds L1 (Beginner): 3-3.5 rounds Compared to DT anchor (5 rounds of cleans at same weight): - Similar loading intensity - Added burpees increase cardio demand - Shorter time domain (10 min vs ~7-8 min) Final targets: Male - L10: 7.5+ rounds, L5: 5.9 rounds, L1: 3.2 rounds Female - L10: 6.8+ rounds, L5: 5.2 rounds, L1: 2.8 rounds

Modality Profile

Burpee is a gymnastics (bodyweight) movement, while Hang Squat Clean is a weightlifting movement with external load. With two movements split across two modalities, this results in a 50/50 split between G and W.