Workout Description

Why This Workout Is Hard

The 135/95lb power cleans are moderate weight but become challenging when performed for 3 reps every 30 seconds across 10 rounds with minimal rest. The lateral barbell burpees after heavy pulls create significant fatigue accumulation and movement interference. The forced pace prevents adequate recovery between rounds, and the combination of barbell cycling under time pressure with explosive burpee movements will push most athletes to their limits.

Training Focus

This workout develops the following fitness attributes:

• Power (9/10): Power cleans are purely explosive, and lateral barbell burpees require rapid transitions and explosive hip extension, making this highly power-dependent.
• Stamina (8/10): High-rep lateral barbell burpees after power cleans will severely test muscular endurance, especially in shoulders, core, and legs across multiple rounds.
• Speed (8/10): 30-second cap creates urgency for fast transitions between power cleans and maximum burpee cycling speed to accumulate high scores.
• Endurance (7/10): Ten rounds of 30-second intervals with 60-second rest creates significant cardiovascular demand through repeated high-intensity efforts and incomplete recovery.
• Strength (6/10): 135/95lb power cleans require moderate strength, while barbell burpees add resistance. Weight is challenging but not maximal for most athletes.
• Flexibility (4/10): Power cleans demand hip and ankle mobility, while lateral burpees require shoulder flexibility and hip extension through multiple planes of movement.

Movements

• Lateral Burpee Over Bar
• Power Clean

Benchmark Notes

This is a 10-round interval workout with 30-second work periods and 60-second rest. Each round consists of 3 Above Knee Power Cleans (135/95) followed by max Lateral Barbell Burpees. The scoring is total reps across all rounds. Movement Analysis: - Above Knee Power Clean (135/95): This is a moderate load that most athletes can cycle quickly. At 135/95, elite athletes can complete 3 reps in 6-8 seconds, intermediate in 8-12 seconds, novice in 12-15 seconds. - Lateral Barbell Burpees: These are more time-consuming than regular burpees due to the lateral movement over the barbell. Elite athletes can perform these at 4-5 seconds per rep when fresh, intermediate at 5-7 seconds, novice at 7-10 seconds. Round-by-Round Breakdown: With 30-second caps and the power cleans taking 6-15 seconds depending on level, athletes have 15-24 seconds for burpees per round. Elite (L9-L10): Complete 3 cleans in 6-8 seconds, leaving 22-24 seconds for burpees. At 4-5 sec/burpee, that's 4-5 burpees per round. Total per round: 7-8 reps. Over 10 rounds: 70-80 reps. However, fatigue will reduce burpee pace in later rounds to 5-6 sec/rep, so realistic total: 360-400 reps. Intermediate (L5-L6): Complete 3 cleans in 8-10 seconds, leaving 20-22 seconds for burpees. At 5-6 sec/burpee fresh, degrading to 7-8 sec/burpee, that's 2-4 burpees per round. Total per round: 5-7 reps. Over 10 rounds with fatigue: 240-270 reps. Novice (L1-L2): Complete 3 cleans in 12-15 seconds, leaving 15-18 seconds for burpees. At 7-10 sec/burpee, that's 1-2 burpees per round, sometimes failing to complete even 1. Total per round: 4-5 reps. Over 10 rounds: 120-150 reps. The 60-second rest periods allow for good recovery between rounds, preventing major degradation until rounds 7-10. This workout doesn't match any specific anchor exactly, but the interval format with moderate loading suggests a rep range similar to scaled versions of high-rep benchmarks. Final targets: L10: 390+ reps, L5: 240 reps, L1: 120 reps

Modality Profile

Power Clean is a weightlifting movement (W), Lateral Burpee Over Bar is a bodyweight gymnastics movement (G). Two modalities present, so 50/50 split.