Workout Description

Why This Workout Is Very Hard

High total volume and a demanding triplet. Athletes complete 108 box jumps, 80 burpees, and 44 squat cleans at moderate-to-heavy loading, typically in the 18–30 minute range. The combination taxes legs, lungs, and grip while requiring consistent barbell technique under fatigue. It’s a grind with limited places to recover if pacing is off.

Benchmark Times for Klepto

• Elite: <17:00
• Advanced: 20:00-22:00
• Intermediate: 24:00-25:00
• Beginner: >30:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High repetition totals for legs and trunk, plus 44 cleans at moderate loading test muscular endurance. Success hinges on maintaining movement quality while under cumulative fatigue.
• Endurance (6/10): Sustained mixed-modal effort for 20–30 minutes. Burpees and box jumps keep the heart rate high with minimal recovery, demanding steady breathing and aerobic control across all four rounds.
• Power (6/10): Explosive hip extension benefits box jumps and clean pulls. Power output helps cycle reps efficiently, though it must be tempered to last across the workout’s duration.
• Speed (6/10): Fast, repeatable cycle rates on burpees and manageable sets or quick singles on cleans. Speed helps, but over-sprinting early typically backfires in later rounds.
• Strength (5/10): The squat clean load is submaximal but significant, especially for 11 reps per round. Strength endurance in the pull and squat is challenged more than absolute 1RM strength.
• Flexibility (3/10): Requires full-depth squat and a solid front rack, plus hip and ankle range for jumps and burpees. Mobility matters but isn’t the limiting factor for most athletes.

Movements

• Squat Clean
• Burpee
• Box Jump

Scaling Options

Scale to: 20/16 in box or step-ups • 15 burpees/round (or no-push-up burpees) • 115/75 lb (or 95/65 lb) squat cleans, or power clean + front squat

Scaling Explanation

These options reduce impact, volume, and barbell load while preserving the workout’s triplet structure, pacing demands, and squat clean mechanics so athletes keep the intended stimulus.

Intended Stimulus

A steady, relentless metcon that builds a big aerobic burn in the legs and lungs. Move continuously with controlled breathing. Keep burpees and box jumps at a sustainable pace and minimize rest before and between clean reps. Aim for fast singles or short sets on the barbell and push the final round.

Coach Insight

Pace the start. Step down from the box and find a repeatable burpee cadence. On cleans, plan fast singles or 2–3 touch-and-go early, then settle to singles. The one tip: lock a sustainable burpee rhythm—this controls your heart rate and leaves energy for the barbell. Avoid sprinting round one, big touch-and-go sets that implode, sloppy footwork on the box, and soft squat standards.

Benchmark Notes

Use these finish-time tiers to gauge pacing and scaling. Hitting near your level suggests the loading and volume were appropriate. If you’re well over the cap, reduce load/height or burpee reps; if you’re under 17 minutes, consider increasing barbell touch-and-go sets or box height next time.

Modality Profile

Time is dominated by two bodyweight movements—108 box jumps and 80 burpees—which drive the aerobic and stamina demand. The 44 squat cleans at moderate load contribute significant weightlifting work but occupy less total time. There is no monostructural element like running or rowing in this workout.

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