Workout Description
For time, 5 rounds:
5 Burpee Box Jump Overs (30/24 in)
1 Clean and Jerk (275/185 lb)
Time cap: 10 minutes
Why This Workout Is Very Hard
Low total reps but very demanding: five heavy clean and jerk singles at 275/185 lb under elevated heart rate and tall 30/24-inch boxes. Movement complexity is moderate, but the strength requirement is high and the intensity is sprint-like. Many athletes will be limited by barbell load, not conditioning, making it advanced.
Benchmark Times for Quarterfinals 23.3
- Elite: <3:30
- Advanced: 4:30-5:00
- Intermediate: 5:30-6:00
- Beginner: >10:00
Training Focus
This workout develops the following fitness attributes:
- Strength (8/10): The clean and jerk load is near-maximal for many; successful completion hinges on sufficient absolute strength and confidence under a heavy single.
- Power (8/10): Explosive extension and aggressive drive in the clean and jerk are pivotal; power output determines whether the heavy singles are makeable under fatigue.
- Speed (6/10): Quick transitions and efficient burpee box turnover help, but barbell setup time slows cycling. Sprint elements exist without true high-rep cycling.
- Stamina (4/10): Limited total reps, but repeated efforts require composure and repeatability under fatigue, especially maintaining mechanics across five heavy singles.
- Endurance (3/10): Short time domain with spiking heart rate from fast burpees. Cardio matters, but it’s secondary to the heavy barbell and brief duration.
- Flexibility (2/10): Requires adequate front rack, receiving position, and overhead mobility, but not extreme ranges beyond standard Olympic lifting positions.
Movements
- Burpee Box Jump-Over
- Clean and Jerk
Scaling Options
Scale to: 225/155 lb C&J, 30/24 in • 205/135 lb C&J, 24/20 in • 155/105 lb C&J, 24/20 in with step-overs
Scaling Explanation
Progressively reducing barbell load and box height preserves the heavy-single intent and fast burpee turnover so athletes keep the stimulus without stalling or missing lifts.
Intended Stimulus
Fast but controlled output with elevated heart rate from BBJOs and composed, confident heavy singles. Each round should feel like a short burst into a focused lift. You should breathe hard yet remain calm enough to execute perfect mechanics and limit attempts to five successful singles.
Coach Insight
Pace the burpees as fast as you can while still nailing the lift first try. Quick but not frantic transitions.
Big tip: Commit to one-and-done singles. Approach, set, lift—no extra setup rituals.
Avoid rushing into failed attempts, sloppy receiving positions, and staring at the bar. Count breaths, then go.
Benchmark Notes
Times scale from hitting the cap to a fast sub-4 finish. If you can confidently hit five heavy singles while moving briskly on the burpee box jump overs, expect 4–6 minutes. If the barbell is near a max, you’ll rest more and push closer to the cap.
Modality Profile
Most time is spent on bodyweight work—burpee box jump overs—with no monostructural component. The remainder is weightlifting, concentrated in five heavy clean and jerk singles. The gymnastics share edges higher due to continuous burpee movement between heavy lifts.
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