Workout Description

Why This Workout Is Hard

The 205/135lb power cleans are heavy for the average athlete, especially when performed fresh every round for only 2 reps under time pressure. The 30-second cap creates intense sprint conditions where grip fatigue from toes-to-bar immediately impacts barbell cycling ability. While 60 seconds rest allows partial recovery, the repeated exposure to this heavy weight under fatigue accumulation across 10 rounds makes this challenging for most athletes.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume of toes to bar and burpees across 10 rounds will severely challenge grip strength and core muscular endurance.
• Speed (8/10): 30-second cap creates extreme time pressure, forcing athletes to cycle quickly through all movements with minimal transition time.
• Endurance (7/10): Ten rounds with 60-second rest intervals creates significant cardiovascular demand, especially with the high-intensity burpee finisher in each round.
• Power (7/10): Power cleans are explosive by nature, and lateral burpees require rapid force production for jumping over the barbell repeatedly.
• Strength (6/10): Power cleans at 205/135 require substantial strength, though only 2 reps per round limits the pure strength demand.
• Flexibility (6/10): Toes to bar demands significant shoulder and hip flexibility, while power cleans require good thoracic spine and ankle mobility.

Movements

• Lateral Burpee Over Bar
• Power Clean
• Toes-to-Bar

Scaling Options

Reduce barbell weight to 155/105 or 135/95 for power cleans. Substitute hanging knee raises or sit-ups for toes to bar. Perform regular burpees instead of lateral barbell burpees. Consider reducing to 8 rounds if athlete cannot maintain quality movement. Advanced athletes can increase weight to 225/155.

Scaling Explanation

Scale if you cannot perform 4 unbroken toes to bar fresh or if power clean weight exceeds 70% of your 1RM. Priority is maintaining the high-intensity intervals with proper form. Target 8-15 lateral burpees per round when scaled appropriately. If completing fewer than 5 burpees per round, reduce weight or substitute movements.

Intended Stimulus

High-intensity glycolytic intervals targeting power endurance and lactate tolerance. Each 30-second window creates an anaerobic sprint followed by incomplete recovery. Challenges grip strength, core stability, and ability to maintain power output across multiple energy system demands.

Coach Insight

Move fast on toes to bar - aim for unbroken sets in early rounds, break to singles by round 6-7 to preserve grip. Power cleans should be touch-and-go for first 3-4 rounds, then singles as fatigue sets in. Focus on hip drive and fast elbows. Save 5-8 seconds for max lateral burpees - these determine your score. Keep burpees lateral over the bar, chest to ground, jump with both feet. The 60-second rest will feel short - use first 20 seconds to shake out forearms.

Benchmark Notes

This is a 10-round capped workout with each round having a 30-second work period followed by 60 seconds rest. Each round contains: 4 Toes-to-Bar, 2 Power Cleans (205/135), then max lateral barbell burpees. Round breakdown: Toes-to-Bar take 1.5-2 sec each = 6-8 seconds for 4 reps. Power Cleans at this load take 3-4 sec each = 6-8 seconds for 2 reps. This leaves 14-18 seconds for burpees. Burpees over a barbell take 4-5 seconds each, so 3-4 burpees possible per round fresh. Fatigue accumulates: rounds 1-3 maintain 3-4 burpees, rounds 4-6 drop to 2-3 burpees, rounds 7-10 drop to 1-2 burpees. Total possible reps per round: 6 (4 TTB + 2 PC) plus 1-4 burpees = 7-10 reps per round. Over 10 rounds: L1 (scaled/beginner) = 12 total reps (can't complete prescribed movements), L5 (median) = 36 reps (3.6 per round average), L10 (elite) = 70+ reps (7+ per round sustained). The 60-second rest allows partial recovery but fatigue compounds over 10 rounds.

Modality Profile

3 movements total: Toes-to-Bar (Gymnastics bodyweight), Power Clean (Weightlifting barbell), Lateral Barbell Burpee (Weightlifting due to barbell external load). 1 Gymnastics, 2 Weightlifting movements.