Workout Description

Why This Workout Is Hard

The 205/135lb power clean + jerk is heavy for most athletes, requiring 21 total reps across 7 rounds. While there's 1-minute rest between rounds, the barbell cycling under fatigue becomes increasingly difficult. The max push-ups after heavy lifting creates additional upper body fatigue. Most average CrossFitters will need to scale the weight significantly, and the combination of heavy Olympic lifting with high-rep bodyweight work creates substantial cumulative fatigue.

Benchmark Times for WOD

• Elite: <6:00
• Advanced: 5:30-5:00
• Intermediate: 4:30-4:00
• Beginner: >2:00

Training Focus

This workout develops the following fitness attributes:

• Power (9/10): Power clean and jerk are explosive Olympic lifting movements requiring maximum power output on every repetition.
• Stamina (8/10): Max rep push-ups after heavy barbell work will severely test upper body muscular endurance, especially as rounds accumulate.
• Strength (8/10): Power clean and jerk at 205/135 pounds demands significant strength, particularly as fatigue builds through seven rounds.
• Endurance (7/10): Seven rounds with max push-ups creates significant cardiovascular demand, though one-minute rest periods provide some recovery between efforts.
• Flexibility (6/10): Power clean requires good hip and ankle mobility, while overhead jerk position demands shoulder and thoracic spine flexibility.
• Speed (4/10): One-minute rest allows for deliberate pacing on barbell work, though push-up cycling speed becomes important for maximizing reps.

Movements

• Push-Up
• Power Clean
• Power Jerk

Benchmark Notes

This workout combines heavy barbell work (Power Clean + Power Jerk at 205/135) with max rep push-ups across 7 rounds with 1-minute rest periods. Since scoring wasn't specified but the format suggests tracking total push-ups completed, I'm treating this as a rep-based workout. Movement Analysis: - Power Clean + Power Jerk (205/135): This is heavy loading (roughly 80-85% of typical Grace weight). Each complex will take 4-6 seconds for elite athletes, 6-8 seconds for intermediate, and 8-12 seconds for beginners. - Push-ups: In fresh state, elite athletes can perform 1-1.5 sec per rep, but fatigue from heavy barbell work will significantly impact performance. Round-by-Round Breakdown: Rounds 1-2: Athletes fresh, can maintain good push-up pace after barbell work Rounds 3-4: Barbell work becomes more taxing, push-up sets start breaking down Rounds 5-7: Significant fatigue, push-ups performed in smaller sets with more rest Fatigue Considerations: - Heavy barbell work will pre-fatigue shoulders, triceps, and core - Push-up performance will degrade significantly as rounds progress - 1-minute rest helps but isn't enough for full recovery from heavy loading Estimated Push-up Performance by Level: - L10 (Elite): 60-70 push-ups per round early, degrading to 40-50 in later rounds - L5 (Average): 40-50 push-ups per round early, degrading to 20-30 in later rounds - L1 (Beginner): 20-25 push-ups per round early, degrading to 10-15 in later rounds No direct anchor matches this format, but the heavy barbell + bodyweight combination is similar to DT or other mixed modal workouts. The 205/135 loading is significantly heavier than typical metcon weights, which will limit push-up output. Final targets: L10: ~360 total push-ups, L5: ~240 total push-ups, L1: ~120 total push-ups

Modality Profile

3 movements total: Power Clean (W), Power Jerk (W), Push-Up (G). Two weightlifting movements and one gymnastics movement, resulting in 67% weightlifting and 33% gymnastics.