Workout Description

Why This Workout Is Extremely Hard

This workout combines maximal loads (185/120 is near 1RM for many) with touch-and-go requirements and EMOM pacing that prevents adequate recovery. The barbell cycling demands under time pressure, combined with the technical complexity of linking power clean to power jerk without dropping, creates multiple failure points. Most athletes will fail to complete all rounds or need significant scaling.

Training Focus

This workout develops the following fitness attributes:

• Power (9/10): Touch-and-go power cleans and jerks are explosive movements requiring maximum power output on every single repetition.
• Strength (8/10): Heavy barbell at 185/120 pounds requires substantial strength for both power clean and jerk components throughout the workout.
• Stamina (7/10): Forty total reps of complex barbell movements will significantly challenge muscular endurance, particularly grip strength and posterior chain stamina.
• Endurance (6/10): Ten minutes of continuous work with only brief rest between rounds creates moderate cardiovascular demand, especially as fatigue accumulates.
• Flexibility (6/10): Power clean requires good hip, ankle, and thoracic mobility; overhead jerk demands shoulder and hip flexibility for proper positioning.
• Speed (4/10): EMOM format allows brief recovery but demands efficient barbell cycling and quick transitions between clean and jerk movements.

Movements

• Power Jerk

Benchmark Notes

This is a 10-minute EMOM with 4 touch-and-go power clean + power jerk at 185/120 lbs. Each round requires 4 reps, so maximum possible is 40 rounds × 4 reps = 160 total reps if completed perfectly. However, this is an extremely demanding workout combining high-skill Olympic lifting with heavy loading under time pressure. Movement analysis: Touch-and-go power clean + power jerk is a complex barbell movement requiring significant power, coordination, and grip strength. At 185/120 lbs (roughly 80-85% of typical Grace weight), this is heavy loading that will cause rapid fatigue. Each rep takes approximately 3-4 seconds when fresh, but will degrade significantly under fatigue. Fatigue progression: Minutes 1-3 likely completed successfully (12 reps), minutes 4-6 start showing breakdown (8-12 reps), minutes 7-8 significant struggle (4-8 reps), minutes 9-10 likely failure for most athletes (0-4 reps). The touch-and-go requirement prevents any rest between reps within the round, making this exceptionally challenging. Using Grace (30 C&J at 135/95) as anchor reference: Grace L10 completes in 90-120 seconds, L5 in 240-300 seconds. This workout uses heavier weight (37% heavier) and requires sustained output over 10 minutes rather than a sprint. The EMOM format provides some recovery but the heavy loading will cause most athletes to fail rounds in the back half. Elite athletes (L10) might complete 8-9 full rounds plus partials = ~38-40 reps. Advanced athletes (L5) might complete 6-7 full rounds = ~28-32 reps. Novice athletes (L1) might only complete 3-4 rounds = ~12-16 reps before the weight becomes too heavy. Final targets: L10: 390+ reps, L5: 280 reps, L1: 120 reps

Modality Profile

Both Touch And Go Power Clean and Power Jerk are barbell weightlifting movements with external load, making this 100% weightlifting modality