Workout Description

Why This Workout Is Hard

The 135/95 hang power clean and jerks are moderately heavy for most athletes, but the 20-second cap creates intense time pressure forcing rapid barbell cycling. Eight rounds with only 40 seconds rest prevents full recovery between efforts. The combination of moderate-heavy weight, complex movement, and aggressive time domain creates significant fatigue accumulation. Most athletes will struggle to maintain the prescribed weight throughout all rounds.

Training Focus

This workout develops the following fitness attributes:

• Power (9/10): Hang power clean and jerk is an explosive, ballistic movement requiring maximum power output, especially when performed for maximum reps.
• Speed (8/10): 20-second cap creates urgency for rapid cycling of complex movements, demanding quick transitions from bike to barbell and efficient movement patterns.
• Endurance (7/10): Eight rounds of 20-second intervals with 40-second rest creates significant cardiovascular demand, testing aerobic power and recovery capacity between high-intensity efforts.
• Strength (7/10): 135/95 lb hang power clean and jerk requires substantial strength, especially as fatigue accumulates over eight rounds of maximum effort attempts.
• Stamina (6/10): Moderate muscular endurance demand from repeated hang power clean and jerks, though limited by 20-second work windows and adequate rest periods.
• Flexibility (6/10): Hang power clean and jerk demands good hip, ankle, shoulder, and thoracic mobility for proper receiving positions and overhead stability.

Movements

• Air Bike
• Hang Power Clean and Jerk

Benchmark Notes

This workout is 8 rounds of 20-second intervals with 5/3 calorie bike followed by max hang power clean and jerks at 135/95 lbs, with 40 seconds rest between rounds. Since it's scored as 'Reps', we're counting total clean and jerks completed across all 8 rounds. Movement breakdown per round: - 5/3 calorie bike: Takes 8-15 seconds depending on fitness level, leaving 5-12 seconds for clean and jerks - Hang power clean and jerk at 135/95: Elite athletes can cycle this every 2-3 seconds when fresh, but the short work window severely limits reps Round-by-round analysis: - Rounds 1-2: Athletes can likely get 2-4 clean and jerks after the bike calories (fresh state) - Rounds 3-4: Fatigue sets in, 1-3 reps likely (1.1-1.2x fatigue multiplier) - Rounds 5-6: Significant fatigue, 1-2 reps (1.2-1.3x multiplier) - Rounds 7-8: Heavy fatigue, 0-2 reps (1.3-1.5x multiplier) The 40-second rest allows partial recovery but not full recovery between rounds. The heavy load (135/95) combined with the short work window creates a highly anaerobic, power-endurance challenge. This workout is similar to Fight Gone Bad in its interval structure but with heavier loading and shorter work periods. Using FGB as an anchor (L10: 430-500 total reps, L5: 300-340, L1: 180-220), but adjusting significantly downward due to: 1. Much heavier load (135/95 vs lighter FGB loads) 2. Shorter work window (20 sec vs 60 sec) 3. Bike calories consuming work time Estimated total reps across 8 rounds: - L10 (Elite): 200+ reps (averaging 25+ per round) - L5 (Average): 120 reps (averaging 15 per round) - L1 (Beginner): 40 reps (averaging 5 per round) Final targets: L10: 200+ reps, L5: 120 reps, L1: 40 reps

Modality Profile

Two movements: Bike (monostructural cardio) and Hang Power Clean and Jerk (weightlifting with barbell). Equal split between M and W modalities.