Workout Description

Why This Workout Is Medium

While 135/95lb power cleans are moderately heavy, the alternating partner format provides built-in recovery between sets. Each athlete only performs 16 total power cleans across 11 minutes with substantial rest while their partner does push-ups. The push-ups become the limiting factor for score, but fatigue accumulation is manageable due to the work-rest structure. Most average CrossFitters can complete this as prescribed.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): Max rep push-ups test upper body muscular endurance significantly, while power cleans add grip and posterior chain stamina demands.
• Power (7/10): Power cleans are explosive triple extension movements requiring significant power output, though push-ups are less power-dependent.
• Strength (6/10): 135/95lb power cleans require moderate strength levels, while push-ups test relative strength endurance rather than maximal force production.
• Speed (6/10): Quick transitions between partners and fast cycling of push-ups during max effort periods are crucial for maximizing score.
• Endurance (4/10): 11-minute cap with alternating work creates moderate cardiovascular demand, but rest periods during partner's turn limit pure aerobic stress.
• Flexibility (4/10): Power cleans demand hip, ankle, and shoulder mobility for proper receiving position, while push-ups require basic shoulder range.

Movements

• Push-Up
• Power Clean

Benchmark Notes

This is a partner workout with an 11-minute cap where the score is total push-ups completed. Each partner alternates between 8 power cleans (135/95) and max push-ups. I'll analyze this by breaking down the structure and comparing to relevant anchors. Workout Structure Analysis: - Partner A: 8 power cleans (135/95), then Partner B does max push-ups - Partner B: 8 power cleans (135/95), then Partner A does max push-ups - 11-minute time cap - Score = total push-ups from both partners Power Clean Analysis (135/95 lbs): - This is a moderately heavy load for power cleans - 8 reps should take elite athletes 16-20 seconds, intermediate 24-32 seconds, novice 40-48 seconds - Partners alternate, so there's built-in rest between clean sets Push-Up Analysis: - Fresh push-ups: ~1-1.5 seconds per rep - In this format, athletes get substantial rest between push-up sets (while partner does cleans) - Each athlete gets approximately 2-3 push-up opportunities in 11 minutes - Elite athletes can maintain high push-up pace due to rest periods Timing Breakdown: - Round 1: Partner A cleans (20-45 sec) + Partner B push-ups (60-120 sec) - Round 2: Partner B cleans (20-45 sec) + Partner A push-ups (60-120 sec) - Potential Round 3: Partial depending on remaining time Comparison to Anchors: This doesn't match any specific anchor exactly, but I can reference Angie (100 push-ups among other movements) where L10 athletes complete it in 15-18 minutes. However, this workout has much more favorable conditions: - Only push-ups for scoring (no pull-ups, sit-ups, squats) - Built-in rest periods - Partner format reduces individual fatigue - Shorter time domain (11 minutes vs 15-18+ for Angie) Performance Estimates: - Elite (L9-L10): Could average 40-50 push-ups per opportunity, getting 2-3 opportunities each = 200-250 total push-ups - Advanced (L6-L8): Could average 25-35 push-ups per opportunity = 140-180 total push-ups - Intermediate (L4-L5): Could average 20-25 push-ups per opportunity = 120-140 total push-ups - Novice (L1-L3): Could average 10-20 push-ups per opportunity = 60-100 total push-ups The 11-minute cap is generous enough that most athletes will be limited by push-up capacity rather than time, especially with the rest built into the partner format. Final targets: L10: 240+ reps, L5: 140 reps, L1: 60 reps

Modality Profile

Power Clean is a weightlifting movement with external load (barbell), Push-Up is a bodyweight gymnastics movement. Two modalities present, split 50/50.