Workout Description

Why This Workout Is Hard

This is a heavy barbell complex performed for maximum load across 5 rounds. The combination of 15 total reps per round with compound movements creates significant fatigue accumulation. Athletes must handle heavy weights while fatigued from previous movements, particularly the transition from front squats to push press to back squats. The 'for load' format encourages near-maximal attempts, making this challenging for average CrossFitters who will struggle with the volume at heavy weights.

Training Focus

This workout develops the following fitness attributes:

• Strength (9/10): Primary focus on maximum load development through heavy compound movements like cleans, squats, and presses across all rounds.
• Power (7/10): Power clean and push jerk demand explosive hip extension and rapid force development, though tempered by strength focus.
• Flexibility (6/10): Requires good ankle, hip, thoracic, and shoulder mobility for proper positioning in cleans, front squats, and overhead movements.
• Stamina (4/10): Moderate rep ranges (1-4 per movement) across multiple rounds will challenge muscular endurance, especially in shoulders and legs.
• Speed (3/10): Load-focused format encourages deliberate movement quality over rapid cycling, with rest periods between heavy attempts.
• Endurance (2/10): Five rounds with heavy loads allows for significant rest between sets, minimizing cardiovascular demand in favor of strength development.

Movements

• Power Clean
• Kettlebell Front Squat
• Push Press
• Back Squat
• Jerk

Scaling Options

Reduce starting weight to 60-65% of 1RM power clean and build more conservatively. Substitute power clean with hang power clean or even deadlift + upright row for beginners. Replace push jerk with push press if overhead mobility is limited. Consider reducing to 3 rounds instead of 5 for newer athletes. Use empty barbell or light dumbbells for movement practice.

Scaling Explanation

Scale if you cannot maintain proper power clean technique or if overhead positions cause pain/mobility issues. Priority is movement quality over load - better to go lighter and move well than compromise form. Target 12-15 minutes total with adequate rest between rounds. If any movement in the complex breaks down significantly, reduce weight immediately.

Intended Stimulus

Maximal strength development with emphasis on the Olympic lifting complex and overhead strength. This is a phosphagen system workout targeting neuromuscular power and technical proficiency under heavy loads. Primary challenge is strength with secondary focus on maintaining proper movement mechanics as fatigue accumulates across the complex.

Coach Insight

Start conservative - aim for 70-75% of your 1RM power clean for round 1, then build each round. Rest 3-4 minutes between rounds to maintain quality. Focus on the power clean as your limiting factor - if this breaks down, reduce load. Keep front squats controlled with upright torso. Use the front rack position from cleans to flow into front squats. Reset completely between push press and back squat - don't rush the transition. Push jerks should be crisp - if you're pressing them out, go lighter.

Benchmark Notes

This is a strength-focused barbell complex scored for maximum load across 5 rounds. The workout combines 15 total reps per round (1+2+3+4+3+2) of power clean, front squat, push press, back squat, push jerk, and front squat. Since it's scored for load, athletes will work up to their heaviest sustainable weight across all movements. The limiting factor will typically be the push press or push jerk for most athletes, as these overhead movements are generally weaker than the squatting and cleaning movements. I referenced DT (155/105 Rx) as the closest anchor for barbell complex work, but this workout has significantly more volume (75 total reps vs 135 in DT) and different movement patterns. The load targets reflect weights that athletes can sustain for multiple rounds while maintaining good form across all six movement patterns.

Modality Profile

All 5 movements (Power Clean, Kettlebell Front Squat, Push Press, Back Squat, Jerk) are weightlifting movements involving external load, making this 100% weightlifting modality.