Workout Description

Why This Workout Is Hard

The 225/155lb loads are significant for both bench press and power cleans, especially when cycled for 5 reps each across 7 rounds. While double-unders provide a brief skill break, they're high enough volume (35) to maintain elevated heart rate. The combination of heavy pushing, explosive pulling, and jump rope skills creates compound fatigue with minimal built-in rest. Most average CrossFitters will need to break up the barbell work by round 3-4.

Benchmark Times for Mark 35

• Elite: <6:00
• Advanced: 7:00-8:00
• Intermediate: 9:00-10:00
• Beginner: >16:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume of heavy lifts (35 each) plus 245 double-unders tests muscular endurance in legs, shoulders, and posterior chain.
• Strength (8/10): 225/155 lb loads for both bench press and power clean represent significant strength demands, especially when fatigued in later rounds.
• Endurance (7/10): Seven rounds of compound lifts combined with double-unders creates significant cardiovascular demand, especially with the quick transitions and sustained work across rounds.
• Power (7/10): Power cleans are explosive movements, and double-unders require reactive power. Bench press becomes more power-dependent when fatigued.
• Speed (6/10): Quick transitions between movements and fast double-under cycling are crucial for a good time, though heavy lifts necessitate some pacing.
• Flexibility (4/10): Power cleans require decent mobility in ankles, hips, and shoulders, while bench press and double-unders have basic ROM demands.

Movements

• Power Clean
• Bench Press
• Double-Under

Scaling Options

Bench Press: Scale to 65-75% of 1RM (185/125, 155/105, or 135/95). Power Clean: Similar scaling to maintain load relationship (155/105 or 135/95). Double-unders: Scale to 70 single-unders or 35 alternating single/double combinations. Consider reducing to 5-6 rounds for newer athletes. Target similar time domain by adjusting load/volume.

Scaling Explanation

Scale if unable to perform 3+ unbroken reps of either lift at prescribed weight, or if form deteriorates significantly by round 3. Athletes should be proficient at both barbell movements before attempting Rx. Double-under efficiency is crucial - scale if unable to complete 20+ unbroken. Target completion time is 12-20 minutes. Prioritize maintaining power output and proper technique over prescribed weight.

Intended Stimulus

Moderate-length glycolytic workout (12-20 minutes) combining heavy barbell cycling with skill work. Primary focus is strength-endurance and power maintenance under fatigue. The double-unders provide active recovery while testing coordination between heavier sets.

Coach Insight

Break up the barbell work early - consider 3-2 on both movements. Don't rush transitions between bench and clean as technique is crucial at this weight. Keep double-unders unbroken when possible to maintain rhythm. Watch for fatigue-induced form breakdown on power cleans after bench press. Rest 10-15 seconds between movements rather than rushing and failing reps.

Benchmark Notes

This workout is most similar to DT (5 rounds of barbell cycling) but with 7 rounds and double-unders added. Base calculation: Per round (fresh state): - Bench Press (225/155): 3-4s × 5 reps = 15-20s - Power Clean (225/155): 3-4s × 5 reps = 15-20s - Double-Unders: 0.5s × 35 reps = 17-20s - Transitions: 5-8s between movements Fatigue progression: Rounds 1-2: 60s per round Rounds 3-4: 70s per round (1.15x fatigue) Rounds 5-6: 80s per round (1.3x fatigue) Round 7: 90s (1.5x fatigue) Total for elite (L10): ~360s male / 480s female Compared to DT anchor (5 rounds at 155/105: 360-420s male), this workout is: - 2 extra rounds (+40%) - Heavier load (+45%) - Added double-unders This justifies slower times than DT by approximately 60-70%. Final targets: Male: L10: 6:00-7:00, L5: 10:00-11:00, L1: 16:00-18:00 Female: L10: 8:00-9:00, L5: 12:00-13:00, L1: 18:00-20:00

Modality Profile

Bench Press (W), Power Clean (W), Double-Under (G). Double-Under is a gymnastics/bodyweight skill, while Bench Press and Power Clean are weightlifting movements. Since there are three movements with two being weightlifting and one being gymnastics, using the 33/33/34 rule for balanced distribution.

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