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Workout Description

5 Rounds for Time 5 Burpee Box Jump Overs (30/24 in) 1 Clean-and-Jerk (275/185 lb) Time Cap: 10 minutes

Why This Workout Is Extremely Hard

Very heavy clean & jerks with high box jumps

Benchmark Times for Quarterfinals 23.3

  • Elite: <7:00
  • Advanced: 8:01-9:01
  • Intermediate: 10:01-11:00
  • Beginner: >12:00

Training Focus

This workout develops the following fitness attributes:

  • Strength (10/10): Clean-and-Jerks at 275/185 lbs are exceptionally heavy, especially in this context. This is a major test of maximal strength applied repeatedly after a metabolically demanding movement.
  • Power (10/10): The Clean-and-Jerk is a peak power movement. Burpee box jump overs are also highly explosive. This WOD is an ultimate test of generating maximal power under duress.
  • Speed (7/10): Fast burpee box jump overs and quick, successful C&J attempts are critical. Minimizing rest and efficient transitions are key to finishing within the tight cap or getting a fast time.
  • Stamina (6/10): Cycling 5 burpee box jump overs and 1 very heavy C&J for 5 rounds tests the ability to recover quickly and repeat a maximal/near-maximal lift under metabolic stress. Full-body explosive stamina is challenged.
  • Flexibility (6/10): Requires excellent mobility for a very heavy C&J (full squat clean, front rack, overhead jerk). Hip flexion for high box jump overs.
  • Endurance (5/10): 5 Rounds for Time (10-min cap) of 5 Burpee Box Jump Overs (30/24 in) and 1 Clean-and-Jerk (275/185 lb). This is a sprint that tests explosive power and the ability to hit a very heavy lift immediately after a high-intensity plyometric movement, repeated 5 times.

Modality Profile

A couplet pairing a gymnastics movement (Burpee Box Jump Overs) with a heavy weightlifting movement (Clean-and-Jerk). The workout tests both explosive bodyweight movement and maximal weightlifting capacity.

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Training Profile

AttributeScoreExplanation
Endurance5/105 Rounds for Time (10-min cap) of 5 Burpee Box Jump Overs (30/24 in) and 1 Clean-and-Jerk (275/185 lb). This is a sprint that tests explosive power and the ability to hit a very heavy lift immediately after a high-intensity plyometric movement, repeated 5 times.
Stamina6/10Cycling 5 burpee box jump overs and 1 very heavy C&J for 5 rounds tests the ability to recover quickly and repeat a maximal/near-maximal lift under metabolic stress. Full-body explosive stamina is challenged.
Strength10/10Clean-and-Jerks at 275/185 lbs are exceptionally heavy, especially in this context. This is a major test of maximal strength applied repeatedly after a metabolically demanding movement.
Flexibility6/10Requires excellent mobility for a very heavy C&J (full squat clean, front rack, overhead jerk). Hip flexion for high box jump overs.
Power10/10The Clean-and-Jerk is a peak power movement. Burpee box jump overs are also highly explosive. This WOD is an ultimate test of generating maximal power under duress.
Speed7/10Fast burpee box jump overs and quick, successful C&J attempts are critical. Minimizing rest and efficient transitions are key to finishing within the tight cap or getting a fast time.