Workout Description
For Time (perform two blocks)
Block 1: 5 Rounds of:
1 Power Clean (135/85 lb)
3 Hang Squat Clean (135/85 lb)
2 Jerks (135/85 lb)
200 ft Sprint
2 minute Rest
Block 2: 5 Rounds of:
1 Power Clean (135/85 lb)
3 Hang Squat Clean (135/85 lb)
2 Jerks (135/85 lb)
200 ft Sprint
Why This Workout Is Hard
Two blocks of 5 rounds, each round containing a barbell complex and a sprint, separated by rest. Tests power, speed, and recovery.
Benchmark Times for Two Minute Defense
- Elite: <27:30
- Advanced: 27:30-24:31
- Intermediate: 24:31-21:01
- Beginner: >21:01
Training Focus
This workout develops the following fitness attributes:
- Power (8/10): All components of the barbell complex (cleans, jerks) are explosive. Sprinting is pure power output. The WOD is designed to test repeated high power efforts.
- Speed (8/10): Maximizing speed on the 200ft sprints and cycling very quickly through the barbell complex with minimal transition time is critical for a good score in each block.
- Stamina (7/10): Cycling a 6-rep moderate barbell complex and a 200ft sprint for 5 rounds, twice, tests lifting stamina and anaerobic sprinting stamina. The rest allows for partial recovery to repeat the effort.
- Endurance (6/10): Two blocks, each 5 rounds for time of a barbell complex (1 Power Clean, 3 Hang Squat Cleans, 2 Jerks - all at 135/85lb) and a 200ft sprint, with 2 minutes rest between blocks. This tests power endurance, speed, and recovery between high-intensity efforts.
- Strength (6/10): The barbell complex at 135/85 lbs is a moderate load, testing strength endurance and the ability to maintain technique under speed and fatigue.
- Flexibility (4/10): Requires mobility for power cleans (catch), hang squat cleans (front rack, squat), and jerks (overhead). Basic sprinting mechanics.
Modality Profile
A G/M workout with a gymnastics component (Burpees) and a monostructural component (Row).
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