Workout Description

Why This Workout Is Very Hard

This workout combines heavy barbell cycling (185/120 is 80-85% of most athletes' max clean) with touch-and-go requirements and forced EMOM pacing. The weight alone would challenge most athletes, but the EMOM format prevents adequate recovery between sets. Athletes must complete 5 complex reps every minute for 10 minutes with only 15-25 seconds rest. The combination of heavy load, technical demand, and relentless pacing creates multiple simultaneous limiting factors.

Training Focus

This workout develops the following fitness attributes:

• Power (9/10): Touch-and-go power cleans and jerks are purely explosive movements requiring maximum rate of force development every rep.
• Strength (8/10): Heavy barbell at 185/120 pounds requires substantial strength for power cleans and jerks, testing near-maximal force production.
• Endurance (7/10): Ten minutes of continuous work with only brief rest between rounds creates significant cardiovascular demand and aerobic stress.
• Stamina (6/10): Fifty total reps of complex barbell movements will challenge muscular endurance, especially grip and posterior chain stamina.
• Flexibility (6/10): Power cleans demand good hip, ankle, and thoracic mobility while jerks require overhead flexibility and catching positions.
• Speed (5/10): EMOM format demands efficient barbell cycling and quick transitions to complete five reps within each minute window.

Movements

• Power Jerk

Benchmark Notes

This is a 10-minute EMOM with 5 touch-and-go power clean + power jerk at 185/120 lbs. Each round requires completing 5 complex movements within 60 seconds, with the score being total reps completed. I'll analyze this using Grace (30 Clean and Jerk 135/95) as the closest anchor, adjusting for the heavier load and EMOM format. Movement Analysis: - Touch-and-go power clean + power jerk at 185 lbs is significantly heavier than Grace's 135 lbs (+37% load) - The touch-and-go requirement adds technical difficulty and grip fatigue - Each complex takes approximately 4-6 seconds for elite athletes, 6-8 seconds for intermediate EMOM Breakdown: - Minutes 1-3: Athletes should complete all 5 reps (15 total) with 10-20 seconds rest - Minutes 4-6: Fatigue sets in, may complete 4-5 reps per minute (12-15 more reps) - Minutes 7-8: Significant fatigue, likely 3-4 reps per minute (6-8 more reps) - Minutes 9-10: Grip and metabolic failure, 2-3 reps per minute (4-6 more reps) Compared to Grace anchor (30 reps at 135 lbs): - Grace L10: 90-120 seconds for 30 reps - This workout's heavier load (+37%) and EMOM format creates natural failure points - Elite athletes might complete 8-9 full rounds (40-45 reps) before significant breakdown - The EMOM format prevents the sprint-style completion of Grace Level Calculations: - L10 (Elite): 48-50 reps (9-10 complete rounds) - L5 (Average): 40-42 reps (8 complete rounds, some partial) - L1 (Beginner): 20-25 reps (4-5 complete rounds) Final targets: L10: 48 reps, L5: 40 reps, L1: 20 reps

Modality Profile

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