Workout Description

Movements

• Air Bike
• Dumbbell Power Clean

Benchmark Notes

This workout is scored on total DB power clean reps completed across 10 rounds. Each round has 30 seconds to complete 10/7 calories on bike then max DB power cleans (50/35 lb), followed by 1 minute rest. Bike calories: Elite athletes complete 10 calories in 12-15 seconds, leaving 15-18 seconds for power cleans. Intermediate athletes need 18-22 seconds for calories, leaving 8-12 seconds. Beginners may use full 30 seconds just for bike. DB Power Cleans (50/35): Fresh state ~2-3 sec per rep, but limited by remaining time after bike work. Round 1-2: Athletes get 3-6 clean reps (1.0x fatigue). Round 3-4: 2-5 reps (1.1x fatigue, slight grip fatigue). Round 5-6: 2-4 reps (1.2x fatigue, accumulating lactate). Round 7-8: 1-4 reps (1.4x fatigue, significant grip/shoulder fatigue). Round 9-10: 1-3 reps (1.6x fatigue, maximal effort required). Elite range: 4-6 reps early, 2-3 reps late = 30+ total. Advanced: 3-4 early, 1-2 late = 20+ total. Intermediate: 2-3 early, 1-2 late = 15+ total. Beginner: 1-2 early, 0-1 late = 8+ total. Fatigue heavily impacts later rounds due to grip strength and shoulder endurance demands.