Workout Description

Why This Workout Is Very Hard

The combination of heavy power cleans (225/155) with high-skill chest-to-bar pull-ups creates multiple limiting factors. The barbell cycling at this weight will severely tax the posterior chain and grip, then immediately transitioning to C2B pull-ups compounds grip fatigue while demanding upper body power under systemic fatigue. Seven rounds ensures significant accumulation with minimal recovery. Most athletes will need to scale weight or movement standards.

Benchmark Times for WOD

• Elite: <6:00
• Advanced: 7:00-8:00
• Intermediate: 9:00-10:00
• Beginner: >18:00

Training Focus

This workout develops the following fitness attributes:

• Power (9/10): Power cleans are explosive by nature, requiring rapid force development from floor to shoulders, making this primarily a power-dominant workout.
• Stamina (8/10): High volume of upper body pulling combined with repeated heavy lifting creates substantial muscular endurance demands, especially grip and posterior chain.
• Strength (8/10): 225/155 lb power cleans represent a significant strength demand for most athletes, requiring substantial force production each repetition.
• Endurance (7/10): Seven rounds of heavy power cleans and chest-to-bar pull-ups will significantly tax the cardiovascular system with minimal rest between movements.
• Flexibility (6/10): Power cleans demand good hip, ankle, and shoulder mobility while chest-to-bar pull-ups require overhead flexibility and thoracic extension.
• Speed (5/10): While not a sprint workout, maintaining consistent cycling between heavy cleans and pull-ups requires efficient transitions and pacing strategy.

Movements

• Power Clean
• Chest-to-Bar Pull-Up

Benchmark Notes

This workout consists of 7 rounds of 3 Power Cleans at 225/155 lbs and 8 Chest-to-Bar Pull-Ups. I'll analyze this using Grace (30 Clean and Jerk 135/95) as the primary anchor, adjusting for the heavier load and different movement pattern. Movement Analysis: - Power Clean 225 lbs: This is significantly heavier than Grace's 135 lb Clean & Jerk. At 225 lbs (~85-90% 1RM for most athletes), expect singles with 8-12 sec rest between reps. Fresh time: 4-5 sec per rep. - Chest-to-Bar Pull-Ups: More demanding than regular pull-ups, requiring full chest contact. Fresh time: 2-2.5 sec per rep. Round-by-Round Breakdown: Rounds 1-2: Power cleans 15 sec (3×5 sec), C2B pull-ups 18 sec (8×2.25 sec), transitions 5 sec = 38 sec per round Rounds 3-4: Fatigue 1.2x - Power cleans 18 sec, C2B pull-ups 22 sec, transitions 6 sec = 46 sec per round Rounds 5-6: Fatigue 1.3x - Power cleans 20 sec, C2B pull-ups 24 sec, transitions 7 sec = 51 sec per round Round 7: Fatigue 1.4x - Power cleans 21 sec, C2B pull-ups 25 sec, transitions 7 sec = 53 sec per round Total Elite Time: (2×38) + (2×46) + (2×51) + 53 = 323 seconds Comparing to Grace anchor (90-120 sec for elite): This workout has 21 total cleans vs Grace's 30, but at 225 vs 135 lbs (67% heavier load), plus 56 chest-to-bar pull-ups adding significant volume. The heavier load and additional pulling volume justifies 2.7-3x Grace's time. Final Benchmarks: L10 (Elite): 360 sec (6:00) L5 (Average): 600 sec (10:00) L1 (Novice): 1080 sec (18:00)

Modality Profile

Power Clean is a weightlifting movement with external load (barbell), while Chest To Bar Pull Up is a gymnastics bodyweight movement. With two modalities present, this creates a 50/50 split between Weightlifting and Gymnastics.