Workout Description

Why This Workout Is Hard

Bodyweight power cleans and front squats are heavy for most athletes, requiring significant strength and technique. The combination creates cumulative fatigue - power cleans tax the posterior chain and grip, immediately followed by front squats hitting already-fatigued legs. Handstand push-ups demand upper body strength and skill under fatigue. Five rounds with no programmed rest means continuous work through multiple strength-demanding movements, making this challenging for average CrossFitters.

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 (8/10): Power cleans are explosive by nature, requiring rapid force production from hips and legs to generate bar acceleration.
• Stamina (7/10): Twenty-five total reps per movement across five rounds tests muscular endurance, particularly in shoulders, legs, and posterior chain.
• Strength (7/10): Bodyweight power cleans and front squats demand significant strength, especially for lighter athletes where bodyweight represents substantial load.
• Endurance (6/10): Five rounds of compound movements with bodyweight loads creates moderate cardiovascular demand, requiring sustained aerobic output throughout the workout.
• Flexibility (6/10): Power cleans require full hip extension and front rack mobility, front squats need ankle and thoracic mobility, handstand push-ups demand shoulder flexibility.
• Speed (4/10): Moderate pacing required to maintain movement quality across five rounds, with transitions between three technical movements affecting cycle time.

Movements

• Front Squat
• Power Clean
• Handstand Push-Up

Benchmark Notes

This workout consists of 5 rounds of 5 Power Clean (BW/.75BW), 5 Front Squat (BW/.75BW), and 5 Handstand Push Ups. I'll analyze this as a time-based workout since no scoring method was provided. Movement Analysis: - Power Clean at bodyweight/0.75BW: This is heavy loading (135-185/95-135 typical). At this weight, expect 3-4 seconds per rep for elite, 4-5 seconds for intermediate, 5-7 seconds for novice - Front Squat at same weight: 2.5-3 seconds per rep elite, 3-4 seconds intermediate, 4-5 seconds novice - Handstand Push Ups: In a complex workout like this, expect 8-12 seconds per rep due to fatigue and transitions Round-by-Round Breakdown (Elite Male): Round 1: Power Clean 15s + Front Squat 12s + HSPU 40s + transitions 10s = 77s Round 2: PC 18s + FS 15s + HSPU 50s + transitions 12s = 95s (fatigue 1.2x) Round 3: PC 21s + FS 18s + HSPU 60s + transitions 15s = 114s (fatigue 1.4x) Round 4: PC 24s + FS 21s + HSPU 70s + transitions 18s = 133s (fatigue 1.6x) Round 5: PC 27s + FS 24s + HSPU 80s + transitions 20s = 151s (fatigue 1.8x) Total Elite: ~570s (9:30) This workout is most similar to Elizabeth (21-15-9 squat clean 135/95 + ring dip) but with heavier loading and more volume. Elizabeth L10 anchor is 160-200s for males. However, this workout has: - Heavier loading (BW vs 135) - More total reps (75 vs 45) - More rounds (5 vs 3) - Handstand push-ups are more demanding than ring dips Adjusting from Elizabeth anchor: The heavier load and higher volume should approximately double the time, putting elite around 360-400s (6:00-6:40). The handstand push-ups being the limiting factor will push times higher. Final targets: L10: 360s (6:00), L5: 600s (10:00), L1: 1080s (18:00)

Modality Profile

3 movements total: Power Clean (W), Front Squat (W), Handstand Push-Up (G). Two weightlifting movements (67%) and one gymnastics movement (33%).