Workout Description

Why This Workout Is Very Hard

This workout combines heavy squat cleans (starting at 150/100 and climbing to 270/170) with high-volume pull-ups under significant fatigue. The ascending weight scheme means athletes hit near-maximal loads while already exhausted from previous rounds. The continuous format with no built-in rest, combined with grip-intensive movements throughout, creates multiple limiting factors. Most athletes will need significant scaling on both weights and pull-ups.

Benchmark Times for WOD

• Elite: <14:00
• Advanced: 16:00-18:00
• Intermediate: 20:00-22:00
• Beginner: >33:00

Training Focus

This workout develops the following fitness attributes:

• Strength (9/10): Squat cleans progress from 150/100 to 270/170 lbs, demanding near-maximal strength especially in later rounds with accumulated fatigue.
• Endurance (8/10): Six rounds of running combined with high-intensity lifting creates significant cardiovascular demand and tests aerobic capacity throughout the workout.
• Power (8/10): Squat cleans are explosive triple extension movements requiring power generation from floor to overhead, especially at heavy loads.
• Stamina (7/10): High volume of pull-ups (90 total) and squat cleans (42 total) will heavily tax upper body and posterior chain muscular endurance.
• Flexibility (6/10): Squat cleans require significant ankle, hip, and thoracic mobility for proper receiving position and front rack flexibility.
• Speed (4/10): While transitions matter, the heavy loads and fatigue will naturally slow movement speed; pacing becomes more important than cycling speed.

Movements

• Squat Clean
• Run
• Pull-Up

Benchmark Notes

This workout is a descending ladder with increasing squat clean loads and decreasing pull-ups, combined with consistent 400m runs. I'll analyze this by breaking down each round and applying fatigue multipliers. Movement Analysis: - Squat Cleans: Starting at 150/100 and progressing to 270/170 (80% increase in load) - Pull-Ups: Decreasing from 20 to 10 reps - 400m Runs: 6 rounds total, consistent distance Round-by-Round Breakdown (Male): Round 1: 12 SC @ 150 (36 sec) + 20 PU (25 sec) + 400m run (90 sec) + transitions (15 sec) = 166 sec Round 2: 10 SC @ 180 (32 sec) + 18 PU (23 sec) + 400m run (95 sec) + transitions (15 sec) = 165 sec Round 3: 8 SC @ 210 (28 sec) + 16 PU (22 sec) + 400m run (100 sec) + transitions (15 sec) = 165 sec Round 4: 6 SC @ 240 (24 sec) + 14 PU (20 sec) + 400m run (105 sec) + transitions (15 sec) = 164 sec Round 5: 4 SC @ 255 (18 sec) + 12 PU (18 sec) + 400m run (110 sec) + transitions (15 sec) = 161 sec Round 6: 2 SC @ 270 (12 sec) + 10 PU (16 sec) + 400m run (115 sec) + transitions (10 sec) = 153 sec Fatigue Considerations: - Squat cleans get heavier but fewer reps, maintaining similar work per round - Pull-ups decrease but accumulate grip fatigue - Running pace degrades 5-8% per round due to leg fatigue from squats - Applied 1.0x rounds 1-2, 1.1x rounds 3-4, 1.2x rounds 5-6 Total Elite Time: ~14 minutes (840 seconds) Total Recreational Time: ~33 minutes (1980 seconds) This workout combines elements similar to Elizabeth (squat clean + gymnastics) but with added running volume. Elizabeth benchmarks are L10: 160-200 sec, L5: 360-420 sec, L1: 540-720 sec. However, this workout has 6 rounds vs 3, heavier loads, and significant running volume, justifying approximately 4-5x longer times. Final targets - L10: 840 sec (14:00), L5: 1320 sec (22:00), L1: 1980 sec (33:00)

Modality Profile

Three movements across all modalities: Squat Clean (Weightlifting), Pull-Up (Gymnastics), Run (Monostructural). Equal distribution with slight weight to Weightlifting.