Workout Description

Why This Workout Is Hard

While 95/65lb cleans and burpees are individually manageable, the EMOM format creates significant challenge. Six squat cleans must be completed quickly enough to allow time for burpees, leaving minimal rest. The combination of barbell cycling and full-body burpees creates rapid fatigue accumulation over 15 minutes. Most athletes will struggle to maintain consistent pacing throughout.

Benchmark Times for Hurry Up and Wait

• Elite: <7:00
• Advanced: 8:00-9:00
• Intermediate: 10:00-11:00
• Beginner: >15:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): Multiple squat cleans and burpees each minute for 15 minutes challenges muscular endurance in legs, core, and upper body continuously.
• Speed (8/10): Quick transitions and cycling between movements is crucial to complete the work and recover within each minute.
• Endurance (7/10): The EMOM format with combined Olympic lifting and burpees creates sustained cardiovascular demand over 15 minutes, requiring significant aerobic capacity and work capacity.
• Power (7/10): Squat cleans are inherently explosive movements, while burpees over bar require quick pop-ups and jumps each minute.
• Flexibility (6/10): Squat cleans demand good mobility in ankles, hips, and shoulders. Burpees require decent hip flexion and shoulder mobility.
• Strength (5/10): Moderate loads in the squat clean test strength, but the volume and format make it more about strength endurance than max force.

Movements

• Squat Clean

Scaling Options

Weight reductions: 75/55, 65/45, or 55/35 lb based on ability. Sub power cleans or front squats + clean high pulls if squat clean technique isn't solid. For burpees, step-back or step-over variations are acceptable. Volume option: Reduce to 4 cleans + 3 burpees. Time option: Cap at 12 minutes for newer athletes.

Scaling Explanation

Scale if you cannot perform 8+ unbroken squat cleans at prescribed weight with good form, or if burpees take more than 12 seconds to complete. Athletes should finish each minute with 10-20 seconds rest - scale load or volume if consistently taking full minute. Prioritize maintaining clean technique over speed. Target is 12-15 calories per minute of work.

Intended Stimulus

Moderate-intensity glycolytic workout with an oxidative component due to the 15-minute duration. Primary focus is on power endurance and lactate threshold training. The EMOM format tests athletes' ability to maintain consistent output while managing fatigue. Each minute provides just enough rest to partially recover for the next round.

Coach Insight

Start at a controlled pace - you should finish each minute with 15-20 seconds rest. Touch-and-go squat cleans are ideal if technique allows, but singles are acceptable if form deteriorates. For burpees, jump back and forward as one fluid motion. Keep barbell close on cleans - think 'sweep and catch high.' Common mistakes include rushing early minutes and losing positioning on cleans when fatigued. Consider breaking cleans into 3+3 by minute 8-10.

Benchmark Notes

This is an EMOM for 15 minutes with squat cleans and bar-facing burpees. Analysis: 1. Movement breakdown per round: - 6 Squat Cleans (95/65): ~3 sec each = 18 sec - 4 Bar-Facing Burpees: ~4.5 sec each = 18 sec - Transition between movements: 3-5 sec Base time per round: ~40 seconds for elite, leaving 20 sec rest Fatigue considerations: - Squat cleans will see increasing fatigue, especially after minute 8 - Bar-facing burpees become significantly slower in later rounds - Rest periods decrease as fatigue accumulates Closest benchmark comparison is Grace (30 Clean & Jerk 135/95) but with: - Lower weight (95/65 vs 135/95) - More total cleans (90 vs 30) - Added burpees (60 total) - Forced rest periods Expected completion rates: L10 (Elite): Complete all 15 rounds, ~7:00 L5 (Intermediate): Complete 11-12 rounds, ~11:00 L1 (Beginner): Complete 8-9 rounds, ~15:00 Final targets: Male - L10: 7:00, L5: 11:00, L1: 15:00 Female - L10: 8:00, L5: 12:00, L1: 16:00

Modality Profile

The workout has two movements: Squat Clean (Weightlifting) and Bar Over Burpee (Gymnastics). With two movements split across two modalities, this results in an even 50/50 split between Gymnastics and Weightlifting, with no Monostructural component.