Workout Description

Why This Workout Is Very Hard

Using bodyweight loads for all three movements creates a brutal combination. The bench press and deadlift alone would be challenging, but adding power cleans at bodyweight makes this exceptionally difficult. The descending rep scheme (15-12-9) provides minimal relief as fatigue accumulates across these heavy movements. Most CrossFitters would need to significantly scale the loads to complete this as written.

Benchmark Times for Joseva

• Elite: <5:00
• Advanced: 6:00-7:00
• Intermediate: 8:00-9:00
• Beginner: >15:00

Training Focus

This workout develops the following fitness attributes:

• Strength (8/10): Using bodyweight loads for bench press, deadlift, and power clean represents significant strength demands for most athletes.
• Power (7/10): Power cleans are inherently explosive movements, while heavy deadlifts and bench presses also benefit from power application.
• Stamina (6/10): The combination of heavy compound movements taxes muscular endurance, particularly in the posterior chain and upper body through repeated efforts.
• Flexibility (5/10): Power cleans require good mobility in ankles, hips, and shoulders. Deadlifts demand hamstring flexibility and proper hip hinging.
• Endurance (4/10): Moderate cardiovascular demand from the descending rep scheme, but heavy loads and complex movements require rest between sets, limiting sustained cardio output.
• Speed (4/10): While performed for time, the heavy loads necessitate measured pacing and proper setup between reps rather than rapid cycling.

Movements

• Bench Press
• Deadlift
• Power Clean

Scaling Options

Reduce loading to 70-80% bodyweight for all movements if needed. Movement substitutions: Push-ups for Bench Press, Romanian Deadlifts at 60% BW for Deadlifts, Hang Power Cleans or Dumbbell Power Cleans for Power Cleans. Volume option: 12-9-6 rep scheme. For beginners: 9-6-3 at 50-60% bodyweight.

Scaling Explanation

Scale if unable to perform 8+ unbroken reps of any movement at prescribed weight, or if technical breakdown occurs under fatigue. Prioritize maintaining proper movement patterns over speed - particularly for power cleans. Target completion time is 8-12 minutes. Scale load or volume if estimated time exceeds 15 minutes. Power output and intensity should remain high even when scaling.

Intended Stimulus

Moderate-length glycolytic workout (8-12 minutes) focused on heavy barbell cycling and power output. Tests strength endurance and ability to maintain technique under fatigue. Primary challenge is strength-biased conditioning with significant CNS demand from three technical lifts at relatively heavy loads.

Coach Insight

Break sets early to maintain quality movement. Suggested rep schemes: Bench (8-7, 7-5, 5-4), Deadlifts (7-8, 6-6, 5-4), Power Cleans (5-4-3, 4-4-4, 5-4). Minimize transition time between movements. Set up barbells strategically to avoid changing weights. Focus on maintaining rigid trunk position across all movements. Common failure point is rushing early sets of bench press leading to failed reps in round of 9.

Benchmark Notes

This workout is structurally similar to Elizabeth (21-15-9 squat clean + ring dips) but with three barbell movements at bodyweight loading. Using Elizabeth's anchor points as a base (L10: 160-200s, L5: 360-420s, L1: 540-720s), we need to adjust for: 1. Movement Analysis (per round): - Bench Press BW: 2-3s/rep - Deadlift BW: 2-3s/rep - Power Clean BW: 2.5-3.5s/rep 2. Round Breakdown (male): Round 1 (15 reps each): - Bench: 15 × 2.5s = 37.5s - Deadlift: 15 × 2.5s = 37.5s - Power Clean: 15 × 3s = 45s - Transitions: 2 × 5s = 10s Total: 130s Round 2 (12 reps each): - All movements +15% fatigue - Total: ~120s Round 3 (9 reps each): - All movements +25% fatigue - Total: ~100s 3. Adjustments vs Elizabeth: - Three movements instead of two (+50% volume) - Bodyweight loading is relatively lighter than 135 squat cleans - More transitions needed between movements Final Targets (Male): L10: 300-360s (5:00-6:00) L5: 540-600s (9:00-10:00) L1: 900-960s (15:00-16:00) Final Targets (Female): L10: 420-480s (7:00-8:00) L5: 660-720s (11:00-12:00) L1: 1020-1080s (17:00-18:00)

Modality Profile

All three movements (Bench Press, Deadlift, Power Clean) are weightlifting movements involving external loads with barbells. Since all movements fall into the weightlifting category, this results in a 100% weightlifting modality profile.