Workout Description

Why This Workout Is Hard

While individual elements are moderate (135lb cleans, 24in box jumps), the continuous nature of 225 total reps with no built-in rest creates significant cumulative fatigue. The sequencing is particularly challenging - grip-intensive movements (pull-ups, KB swings, deadlifts) cluster together, and the power cleans come last when athletes are most fatigued. Most athletes will complete this in 15-20 minutes but require multiple breaks.

Benchmark Times for John Crisci

• Elite: <6:00
• Advanced: 7:00-8:00
• Intermediate: 9:00-10:00
• Beginner: >18:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): 225 total reps across varied movements challenges muscular endurance in multiple domains - posterior chain, legs, core, and upper body pulling/pushing.
• Endurance (7/10): High volume of mixed movements with significant cardiovascular demand. The continuous nature and combination of movements creates sustained elevated heart rate throughout.
• Speed (7/10): For time format rewards quick transitions and efficient cycling of moderate-weight movements. Fast burpees and bodyweight movements essential.
• Power (6/10): Box jumps, kettlebell swings, wall balls, and power cleans all require explosive hip extension and power production.
• Flexibility (5/10): Full range squats, deadlifts, and power cleans demand good mobility. Box jumps and wall balls require adequate hip and ankle flexibility.
• Strength (4/10): Moderate loads in deadlifts and power cleans (135/95) require strength, but not maximal. Most movements are moderate resistance or bodyweight.

Movements

• Box Jump
• Pull-Up
• Kettlebell Swing
• Air Squat
• Sit-Up
• Deadlift
• Wall Ball
• Burpee
• Power Clean

Scaling Options

Box jumps: Step-ups or lower height (20/16"). Pull-ups: Ring rows or banded. KB swings: Lighter weight (16/12kg) or Russian style. Air squats: Reduce depth or use target/box. Deadlifts: 95/65 lbs or 75% of prescribed. Wall balls: 14/10 lb ball or reduce target height. Power cleans: 95/65 lbs or technique bars. Volume option: Reduce to 20 or 15 reps each movement. Time cap: 25 minutes.

Scaling Explanation

Scale if unable to perform 5+ unbroken pull-ups, if power clean is >75% of 1RM, or if unable to maintain proper form on deadlifts/cleans when fatigued. Goal is to maintain consistent movement and finish within 20 minutes. Prioritize proper form on deadlifts and power cleans even if requiring lighter loads. Scale volume if needed to maintain intensity - better to do fewer quality reps than grind through poor movement patterns.

Intended Stimulus

Moderate-length glycolytic workout targeting 12-20 minutes. Primary focus is on sustaining power output across multiple movement patterns while managing cumulative fatigue. Tests both strength endurance and aerobic capacity with moderate loads and bodyweight movements. Mental challenge comes from high volume (225 total reps) and varied movement patterns.

Coach Insight

Break movements into manageable sets early - don't go unbroken on first movements at expense of later rounds. Suggested breaks: Box jumps 13-12, Pull-ups 8-8-9, KB swings 13-12, Air squats 13-12, Sit-ups 13-12, Deadlifts 8-8-9, Wall balls 13-12, Burpees 8-8-9, Power cleans 7-6-6-6. Minimize transition time between movements. Keep deadlifts and power cleans touch-and-go when possible. Watch form deterioration on box jumps and power cleans when fatigue sets in.

Benchmark Notes

This is a high-volume chipper with 225 total reps across 9 movements. Most similar to Angie (400 total reps) but with more movement variety and transitions. Breakdown by movement (elite pace): - Box Jumps (25): 2s/rep × 25 = 50s - Pull-Ups (25): 1.5s/rep × 25 = 38s (sets of 8-10) - KB Swings (25): 2s/rep × 25 = 50s - Air Squats (25): 1.5s/rep × 25 = 38s - Sit-Ups (25): 2s/rep × 25 = 50s - Deadlifts (25): 2.5s/rep × 25 = 63s - Wall Balls (25): 2.5s/rep × 25 = 63s - Burpees (25): 3s/rep × 25 = 75s - Power Cleans (25): 3s/rep × 25 = 75s Base time: 502 seconds Add transitions (8 transitions × 8s avg): +64s Add fatigue multiplier (1.2x for back half): +100s Add set breaks (particularly for pull-ups, wall balls): +34s Projected elite time: ~700 seconds Scaling from Angie (which takes 15-18 min for L1), but adjusting faster due to lower total volume: L10 (elite): 6:00-7:00 L5 (intermediate): 10:00-11:30 L1 (beginner): 18:00-20:00 Female times adjusted 15% slower due to loading differences in deadlifts and power cleans, plus pull-up capacity considerations. Final targets: Male - L10: 6:00, L5: 10:00, L1: 18:00 Female - L10: 7:00, L5: 11:30, L1: 20:00

Modality Profile

Of the 9 movements: GYMNASTICS (4): Box Jump, Pull-Up, Air Squat, Sit-Up, Burpee; WEIGHTLIFTING (4): Kettlebell Swing, Deadlift, Wall Ball, Power Clean; NO MONOSTRUCTURAL. Equal split between G/W rounded to 50/50.