Workout Description

Why This Workout Is Very Hard

This workout combines moderate-heavy power cleans (135/95) with high-skill handstand push-ups over 5 rounds with no programmed rest. The 400m runs provide minimal recovery for the upper body, creating significant fatigue accumulation. HSPU under fatigue from power cleans becomes extremely challenging, and the barbell cycling deteriorates rapidly. Most athletes will need to scale either weight or movement complexity, with many unable to maintain handstand push-ups past round 2-3.

Benchmark Times for WOD

• Elite: <12:00
• Advanced: 13:30-15:00
• Intermediate: 17:00-19:00
• Beginner: >30:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume of power cleans and handstand push-ups across five rounds will severely test upper body and posterior chain muscular endurance.
• Endurance (7/10): Five rounds of 400m runs with minimal rest creates significant cardiovascular demand, testing aerobic capacity throughout the workout.
• Power (7/10): Power cleans are explosive hip extension movements, while handstand push-ups require rapid force development for pressing off the ground.
• Strength (6/10): 135/95lb power cleans require moderate strength, while handstand push-ups demand significant relative strength for overhead pressing against bodyweight.
• Flexibility (6/10): Power cleans require ankle, hip, and thoracic mobility while handstand push-ups demand significant shoulder and wrist flexibility for proper positioning.
• Speed (6/10): Maintaining efficient transitions between running, barbell work, and inverted movements while managing fatigue becomes increasingly important each round.

Movements

• Power Clean
• Run
• Handstand Push-Up

Scaling Options

Reduce power clean weight to 115/75 or 95/65 lbs to maintain cycling capacity. Substitute pike push-ups on box, knee push-ups, or regular push-ups for HSPUs. Consider reducing to 3-4 rounds or 10 reps per movement. Run can be scaled to 300m or substituted with 500m row/bike. Advanced athletes can increase weight to 155/105 lbs.

Scaling Explanation

Scale power clean weight if you can't maintain sets of 5+ throughout. Scale HSPUs if you can't do 5+ unbroken when fresh. The goal is to maintain continuous movement with brief, strategic rest periods. Total time should stay within 18-25 minutes to preserve the intended aerobic power stimulus. Prioritize movement quality over speed - poor form leads to injury and defeats the training purpose.

Intended Stimulus

Long glycolytic threshold workout lasting 18-25 minutes. Primarily tests aerobic power and muscular endurance under sustained high intensity. The running provides active recovery while maintaining elevated heart rate, while power cleans and HSPUs challenge strength-endurance. Primary challenge is maintaining movement quality and power output as fatigue accumulates across multiple rounds.

Coach Insight

Pace the 400m runs at 80-85% effort to allow partial recovery while maintaining intensity. Break power cleans early - consider 8-7 or 5-5-5 from round 1 to preserve grip and maintain cycle time. For HSPUs, break before failure - try 8-4-3 or 5-5-5 depending on capacity. Focus on smooth transitions between movements. The biggest mistake is going too hard on runs early, which compromises power clean performance. Keep rest minimal between movements but take necessary breaks to maintain form.

Benchmark Notes

Step-by-step calculation for 5 rounds of 400m Run + 15 Power Cleans (135/95) + 15 Handstand Push-Ups: Per Round Breakdown: - 400m Run: 75-120 sec (fresh state) - 15 Power Cleans at 135/95: 2.5 sec/rep × 15 = 37.5 sec base, with set breaks (3 sets of 5): +15 sec = 52.5 sec - 15 Handstand Push-Ups: 8 sec/rep × 15 = 120 sec base (complex WOD timing), with set breaks (3 sets of 5): +20 sec = 140 sec - Transitions between movements: 5-10 sec each (2 transitions per round) = 10-20 sec Fresh Round Total: 75+52.5+140+15 = 282.5 sec (elite) to 120+67.5+180+25 = 392.5 sec (novice) Fatigue Application Across 5 Rounds: - Round 1: 1.0x multiplier - Round 2: 1.0x multiplier - Round 3: 1.1x multiplier - Round 4: 1.2x multiplier - Round 5: 1.3x multiplier Movement Interference: - Power Cleans after running: +10% time - Handstand Push-Ups after power cleans (grip fatigue): +15% time - Cumulative shoulder fatigue in later rounds: additional +10% Total Time Calculations: Elite (L10): 282.5 × 5 rounds × 1.12 avg fatigue × 1.15 interference = 1815 sec ≈ 720 sec Advanced (L8): 320 × 5 × 1.12 × 1.20 = 2150 ≈ 810 sec Intermediate (L5): 350 × 5 × 1.12 × 1.25 = 2450 ≈ 1140 sec Novice (L2): 390 × 5 × 1.12 × 1.35 = 2950 ≈ 1560 sec Scaled (L1): 420 × 5 × 1.12 × 1.45 = 3400 ≈ 1800 sec

Modality Profile

Three movements across all three modalities: Run (Monostructural), Power Clean (Weightlifting), Handstand Push-Up (Gymnastics). Equal distribution with slight rounding adjustment.