Workout Description

Why This Workout Is Hard

The 135/95lb power cleans are moderately heavy for most athletes, but the 21-15-9 descending ladder with no built-in rest creates significant fatigue accumulation. Power cleans require technical precision and full-body coordination, which deteriorates rapidly under fatigue. The combination with toes-to-bar (grip/core intensive) and box jumps creates multiple limiting factors hitting simultaneously. Most athletes will need extended rest periods between movements, making this challenging despite the relatively low total volume.

Benchmark Times for INNER TUBE

• Elite: <4:00
• Advanced: 4:40-5:20
• Intermediate: 6:00-7:00
• Beginner: >12:00

Training Focus

This workout develops the following fitness attributes:

• Power (9/10): Power cleans are explosive by nature, box jumps require rapid force production, creating a highly power-dominant workout with minimal grinding movements.
• Stamina (8/10): High volume of power cleans, toes to bar, and box jumps will heavily tax muscular endurance, especially grip strength and posterior chain stamina.
• Endurance (7/10): The 21-15-9 format with three demanding movements creates significant cardiovascular stress, requiring sustained aerobic output throughout the descending rep scheme.
• Flexibility (7/10): Toes to bar demands significant shoulder and hip flexibility, while power cleans require good ankle, hip, and thoracic spine mobility for proper positioning.
• Strength (6/10): Power cleans at 135/95 lbs require moderate to heavy loading, testing strength capacity while fatigued from high rep ranges.
• Speed (6/10): The descending rep scheme encourages fast transitions and quick movement cycling, though fatigue will limit speed in later rounds.

Movements

• Power Clean
• Toes-to-Bar
• Box Jump

Benchmark Notes

This workout follows a 21-15-9 format with Power Clean (135/95), Toes to Bar, and Box Jumps (24/20). I'll analyze this against the Elizabeth benchmark (21-15-9 squat clean 135/95 + ring dip) as the closest anchor, with adjustments for movement differences. Movement Analysis: - Power Clean (135/95): 2-3 sec per rep fresh, similar loading to Elizabeth - Toes to Bar: 1.5-2.5 sec per rep, easier than ring dips - Box Jumps (24/20): 1.5-2 sec per rep, much easier than ring dips Round-by-round breakdown: Round 1 (21 reps each): Power cleans 50-65 sec, T2B 35-50 sec, box jumps 35-45 sec, transitions 10 sec = 130-170 sec Round 2 (15 reps each): Power cleans 35-50 sec (1.1x fatigue), T2B 25-40 sec, box jumps 25-35 sec, transitions 8 sec = 93-133 sec Round 3 (9 reps each): Power cleans 20-30 sec (1.2x fatigue), T2B 15-25 sec, box jumps 15-20 sec, transitions 5 sec = 55-80 sec Total estimated time: 278-383 seconds (4:38-6:23) Comparing to Elizabeth anchor (160-200 sec L10, 360-420 sec L5, 540-720 sec L1): This workout should be slower due to higher total rep count (135 vs 90 reps) and the metabolic demand of box jumps, but faster than Elizabeth due to easier gymnastics (T2B vs ring dips). I estimate about 20-30% slower than Elizabeth. Adjusted benchmarks: L10: 240 sec (4:00) - elite athletes L5: 420 sec (7:00) - median CrossFitter L1: 720 sec (12:00) - beginner/scaled Final targets: L10: 240 sec, L5: 420 sec, L1: 720 sec

Modality Profile

Power Clean is weightlifting (W), Toes-to-Bar is gymnastics (G), Box Jump is gymnastics (G). With 1 weightlifting movement and 2 gymnastics movements, the breakdown is 33% G, 67% W, 0% M.