Workout Description
5 Rounds for Time
5 Squat Cleans (155/105 lb)
25 Push-Ups
Why This Workout Is Hard
Five rounds combining heavy squat cleans with high-rep push-ups. Tests strength and muscular endurance.
Benchmark Times for Olaf
- Elite: <18:01
- Advanced: 18:01-16:31
- Intermediate: 16:31-13:31
- Beginner: >13:31
Training Focus
This workout develops the following fitness attributes:
- Strength (8/10): Squat cleans at 155/105 lbs are a heavy load for 5 reps per round. Push-ups test relative pushing strength endurance, which becomes challenging at high volume.
- Stamina (7/10): Cycling 25 heavy squat cleans and 125 push-ups in total tests leg/back/grip stamina for cleans, and upper body pushing stamina (chest, shoulders, triceps for push-ups).
- Power (7/10): Squat cleans are a primary power movement. Maintaining explosive power for 25 heavy reps under accumulating pushing fatigue is key.
- Endurance (6/10): Five rounds of 5 heavy squat cleans (155/105 lb) and 25 push-ups. This couplet creates a potent metabolic stimulus, testing heavy lifting capacity combined with pushing endurance.
- Flexibility (5/10): Requires excellent front rack, hip, and ankle mobility for heavy squat cleans. Basic mobility for push-ups.
- Speed (5/10): Efficient cycling of heavy cleans and minimizing rest before starting push-ups is important for a good time, but managing the heavy load safely is paramount.
Modality Profile
A G/M workout with a gymnastics component (Burpees) and a monostructural component (Row).
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