Workout Description

Why This Workout Is Hard

This workout combines moderate-heavy power cleans (135/95) with high volume over 10 rounds, creating significant cumulative fatigue. The 400m runs provide minimal recovery while pre-fatiguing legs for cleans. Pull-ups become increasingly difficult as grip and lats fatigue from repeated barbell cycling. The continuous nature with 60 total cleans and 120 pull-ups creates substantial volume that will challenge most athletes' ability to maintain intensity throughout.

Benchmark Times for WOD

• Elite: <15:00
• Advanced: 17:00-19:00
• Intermediate: 21:00-23:00
• Beginner: >35:00

Training Focus

This workout develops the following fitness attributes:

• Endurance (8/10): Ten rounds of 400m runs with minimal rest creates significant cardiovascular demand, testing aerobic capacity throughout the workout.
• Stamina (7/10): High volume of pull-ups (120 total) and power cleans (60 total) will heavily tax upper body muscular endurance.
• Power (7/10): Power cleans are explosive movements requiring hip drive and speed under the bar throughout all rounds.
• Strength (6/10): Power cleans at 135/95 lbs require moderate strength, especially as fatigue accumulates over ten rounds.
• Speed (6/10): Fast transitions between running, lifting, and pulling are crucial for maintaining intensity across ten rounds.
• Flexibility (4/10): Power cleans demand good hip and shoulder mobility, while pull-ups require overhead range of motion.

Movements

• Run
• Power Clean
• Pull-Up

Benchmark Notes

This workout is very similar to Helen (3 rounds: 400m run, 21 KB swing, 12 pull-ups) but with 10 rounds instead of 3, and power cleans (135/95) instead of KB swings. Using Helen as the primary anchor: L10: 450-510 sec, L5: 630-690 sec, L1: 900-1080 sec. Movement breakdown per round: 400m run takes 75-120 sec fresh, power cleans at 135/95 take 2-3 sec per rep (12-18 sec total), pull-ups take 1-2 sec per rep (12-24 sec total). Fresh round time: 99-162 sec. However, with 10 rounds, significant fatigue accumulates. Round-by-round analysis: Rounds 1-2 (1.0x): 105 sec each = 210 sec. Rounds 3-4 (1.15x): 121 sec each = 242 sec. Rounds 5-6 (1.25x): 131 sec each = 262 sec. Rounds 7-8 (1.4x): 147 sec each = 294 sec. Rounds 9-10 (1.6x): 168 sec each = 336 sec. Total: 1344 sec base time. Adding transitions (5 sec between rounds x 9 = 45 sec) and set breaking on pull-ups in later rounds (+60 sec): Elite total ~1450 sec (24:10). Scaling from Helen's 3-round structure to 10 rounds with heavier barbell work: Helen L10 is ~480 sec for 3 rounds, so 10 rounds with power cleans should be approximately 3x longer with additional fatigue penalty = ~1500 sec for L10 athletes, scaling up to ~2100 sec for L1. Final targets: L10: 900 sec (15:00), L5: 1380 sec (23:00), L1: 2100 sec (35:00).

Modality Profile

Three movements across all modalities: Pull-Up (Gymnastics), Run (Monostructural), Power Clean (Weightlifting). Equal distribution with slight rounding adjustment.