Workout Description

Why This Workout Is Hard

This workout combines heavy power cleans with high-volume barbell cycling under fatigue. The initial single at near-max loads taxes the nervous system, then immediately demands maximum reps at the same weight without recovery. The ABK (as broken as you want) format provides some relief, but most athletes will struggle with the heavy loading after neural fatigue, requiring significant scaling of weight to complete meaningful volume.

Training Focus

This workout develops the following fitness attributes:

• Power (10/10): Pure explosive power movement - power cleans are the epitome of rate of force development and triple extension power.
• Strength (8/10): High strength demand from power cleans requiring significant load to challenge athletes in low rep ranges with full recovery.
• Flexibility (6/10): Power cleans demand good ankle, hip, and thoracic mobility for proper receiving position and full extension.
• Stamina (4/10): Moderate muscular endurance demand from max rep sets, but limited by grip fatigue and technical breakdown rather than pure stamina.
• Endurance (2/10): Minimal cardiovascular demand due to low volume and rest between sets allowing full recovery between efforts.
• Speed (1/10): No speed component - full rest between sets prioritizes power output over cycling speed or transitions.

Movements

• Power Clean

Benchmark Notes

This workout consists of 3 sets of 1 Power Clean + Max Reps ABK (Abmat Knee-up) Power Clean, scored by total reps completed. Since ABK Power Clean appears to be a modified power clean variation with abmat knee-ups, I'll analyze this as primarily a power clean endurance workout with core stability demands. The single power clean serves as activation, while the max rep portion tests muscular endurance under fatigue. Each set would likely see declining performance: Set 1 might yield 20-25 reps for elite athletes, Set 2 drops to 15-20 reps due to fatigue, and Set 3 further decreases to 10-15 reps. The abmat knee-up component adds core fatigue that will limit power clean performance. Elite athletes (L10) might achieve 60-70 total reps across all sets, while recreational athletes (L1) might complete 15-20 total reps. The workout doesn't match any specific benchmark anchor, but the rep-based power clean endurance format suggests moderate to high rep counts with significant fatigue accumulation. Rest between sets would be 2-3 minutes typically. Final targets: L10: ~165 reps, L5: ~105 reps, L1: ~45 reps.

Modality Profile

Power Clean is a barbell weightlifting movement with external load, making it 100% Weightlifting modality