Workout Description

Why This Workout Is Hard

While individual elements are moderate (115/75 cleans, air squats, strict pull-ups), the combination creates significant challenges. Ten rounds is substantial volume, and strict pull-ups become increasingly difficult as fatigue accumulates. The hang cleans, though not maximal, must be performed 70 times. Even with a partner allowing rest, maintaining intensity across all rounds will be challenging for average CrossFitters.

Benchmark Times for Hayward

• Elite: <16:00
• Advanced: 18:00-20:00
• Intermediate: 22:00-24:00
• Beginner: >40:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): High total volume (290 air squats, 100 pull-ups) tests muscular endurance extensively, particularly in the posterior chain and upper body.
• Endurance (8/10): Ten rounds of mixed modalities with significant volume creates substantial cardiovascular demand, especially with the high-rep air squats driving heart rate.
• Speed (6/10): Quick transitions between movements and maintaining cycle speed on air squats becomes crucial for overall workout time.
• Strength (5/10): Moderate loads on hang cleans combined with strict pull-ups create meaningful strength demands, though not maximal.
• Flexibility (4/10): Front rack position for hang cleans and full depth squats require moderate mobility, particularly in shoulders and hips.
• Power (4/10): Hang cleans involve power production, but the volume and partnered format reduces intensity from maximal power output.

Movements

• Hang Clean
• Air Squat
• Pull-Up

Scaling Options

Hang Clean: Reduce to 95/65 or 75/55 lb. Sub power cleans or hang power cleans if needed. Pull-ups: Use banded pull-ups, jumping pull-ups, or ring rows. Ring rows should be challenging angle (more horizontal). Air Squats: Reduce to 20 reps if needed, maintain full depth. Volume: Option to reduce to 8 rounds total (4 per partner). Time cap at 25 minutes.

Scaling Explanation

Scale if unable to perform 5+ unbroken strict pull-ups when fresh, or if hang clean weight is above 70% 1RM. Form on hang cleans should be consistent through all rounds - reduce weight if back starts rounding or catch position becomes unstable. Partners should finish within 2-3 minutes of each other. Target time domain is 15-25 minutes total. Maintaining intensity across all movements is priority over prescribed weight/movements.

Intended Stimulus

Moderate-length glycolytic workout (15-25 minutes) with oxidative system contribution. Primary challenge is maintaining power output across high-volume squatting while managing grip fatigue from cleans and pull-ups. Partner format allows strategic rest but requires communication and pacing.

Coach Insight

Split rounds evenly between partners (5 each). First partner should start while second rests. Quick transitions between movements but avoid rushing cleans. Break air squats into 2-3 sets (15/14 or 10/10/9) to maintain quality. Consider alternating pull-ups (5/5) to manage fatigue. Keep hang clean technique solid - don't rush or cycle touch-and-go when fatigued. Watch for squat depth deterioration in later rounds.

Benchmark Notes

This partner workout is most similar to DT (5 rounds of barbell cycling) but with double the rounds and added gymnastics/bodyweight work. Analysis: Per Round (fresh state): - 7 Hang Cleans (115/75): ~3 sec/rep × 7 = 21 sec - 29 Air Squats: ~1.5 sec/rep × 29 = 44 sec - 10 Pull-ups: ~2 sec/rep × 10 = 20 sec Base round time: 85 sec Fatigue multipliers for 10 rounds: - Rounds 1-2: 85 sec/round - Rounds 3-4: 95 sec/round (+12%) - Rounds 5-6: 105 sec/round (+24%) - Rounds 7-8: 120 sec/round (+41%) - Rounds 9-10: 135 sec/round (+59%) Transitions between movements: ~5 sec × 2 per round = 10 sec/round Partner handoffs/coordination: ~5 sec per round Total projected time (L10/elite): 940 sec base work + 150 sec transitions = ~1090 sec (18:10) Scaling from DT anchor (which takes 360-420 sec for L10 males): - Double rounds (2x) - Similar barbell load but more total work - Added gymnastics component - Partner format adds ~10% coordination time Final L10/L5/L1 targets: Male: L10: 16:00-18:00 (960-1080 sec) L5: 24:00-26:00 (1440-1560 sec) L1: 40:00-44:00 (2400-2640 sec) Female: L10: 19:00-21:00 (1140-1260 sec) L5: 27:00-29:00 (1620-1740 sec) L1: 45:00-49:00 (2700-2940 sec)

Modality Profile

Two of the three movements (air squats and strict pull-ups) are gymnastics bodyweight work, while hang cleans are the lone weightlifting element. With no monostructural piece, roughly two-thirds of the workout volume is gymnastics and one-third weightlifting.