Workout Description

Why This Workout Is Hard

While the squat clean weight and box jump height are moderate in isolation, the increasing box jump volume (20/30/40) creates significant leg fatigue before each set of heavy cleans. The lack of built-in rest and the need to maintain form on technical lifts under fatigue makes this challenging. Most athletes will need to break up the box jumps and carefully pace the cleans to maintain safety.

Benchmark Times for Stephen Belson

• Elite: <5:00
• Advanced: 6:00-7:00
• Intermediate: 8:00-9:00
• Beginner: >15:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): 90 total box jumps with increasing volume per round tests leg stamina significantly. Multiple heavy cleans under fatigue challenge muscular endurance.
• Power (8/10): Both movements are explosive. Box jumps require repeated power output, while squat cleans demand maximum power production even when fatigued.
• Endurance (7/10): High volume box jumps combined with heavy cleans creates significant cardiovascular demand. The ascending box jump scheme pushes aerobic capacity while managing fatigue.
• Strength (6/10): Squat cleans at 155/105 represent moderate-heavy loads that require significant strength, especially when performed under accumulated fatigue from box jumps.
• Speed (6/10): Quick transitions between movements and fast cycling of box jumps are crucial for a good time, though heavy cleans require measured pacing.
• Flexibility (5/10): Full depth squat cleans demand good hip and ankle mobility. Box jumps require adequate hip flexion and ankle range.

Movements

• Squat Clean
• Box Jump

Scaling Options

Reduce clean weight to 70-75% of 1RM (115/75 lb). Drop box heights to 24/20/16 inches. Step-ups can replace box jumps. Power cleans or front squats can substitute for squat cleans if needed. For significant scaling, reduce box jumps to 15/20/25 reps and clean weight to 95/65 lb.

Scaling Explanation

Scale if unable to perform 3+ unbroken squat cleans at prescribed weight or if box jumps cause significant form deterioration. Maintaining clean technique is priority - weight should allow all singles to be strong and technically sound. Target time is 8-12 minutes. If projecting over 15 minutes, reduce volume or load to preserve intended stimulus.

Intended Stimulus

Moderate-length glycolytic workout (8-12 minutes) that tests leg power endurance and Olympic lifting technique under fatigue. The ascending box jump volume with descending height creates metabolic stress while the consistent heavy squat clean exposure challenges strength-skill.

Coach Insight

Break box jumps into sets of 10 or less as fatigue builds. Step down from box to conserve energy and reduce impact. For squat cleans, take 2-3 breaths between reps and maintain setup position - don't rush these. The workout naturally segments into three blocks - aim for consistent squat clean timing while box jumps will slow progressively. Watch for technical breakdown on cleans as box jumps accumulate.

Benchmark Notes

This workout is similar to DT in structure (multiple rounds of barbell cycling) but with box jumps added. Using DT as anchor (L10: 360-420s male, 430-510s female). Breakdown: 1. First set (20 box jumps + 5 cleans): - Box jumps: 20 × 2s = 40s - Squat cleans: 5 × 3s = 15s - Transition: 5s Total: ~60s 2. Second set (30 box jumps + 5 cleans): - Box jumps: 30 × 2.2s = 66s (1.1x fatigue) - Squat cleans: 5 × 3.3s = 17s (1.1x fatigue) - Transition: 5s Total: ~88s 3. Final set (40 box jumps + 5 cleans): - Box jumps: 40 × 2.4s = 96s (1.2x fatigue) - Squat cleans: 5 × 3.6s = 18s (1.2x fatigue) - Transition: 5s Total: ~119s Base time: ~267s Add 10-15% for transitions and variability = 300s for L10 male Female times adjusted +40% due to heavier relative loading on cleans and increased box jump difficulty. Final targets: Male: L10 = 5:00, L5 = 9:00, L1 = 15:00 Female: L10 = 7:00, L5 = 11:00, L1 = 17:00

Modality Profile

Box Jump is a gymnastics (bodyweight) movement, while Squat Clean is a weightlifting movement. With two movements split across two modalities, this results in an even 50/50 split between G and W, with no monostructural movements present.

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