Workout Description

Why This Workout Is Hard

The 185/120lb squat cleans and split jerks are heavy for most athletes, requiring 85-90% of their 1RM. While only 2-3 reps per round, the continuous barbell cycling without programmed rest creates significant fatigue accumulation. The second couplet provides minimal recovery as double-unders maintain elevated heart rate and hand release push-ups further tax the shoulders already fatigued from overhead work. Most athletes will need to scale the weight.

Benchmark Times for 30:01 - 45:00

• Elite: <4:00
• Advanced: 4:40-5:20
• Intermediate: 6:00-7:00
• Beginner: >12:00

Training Focus

This workout develops the following fitness attributes:

• Power (9/10): Squat cleans are explosive triple extension movements, split jerks require powerful hip drive, and double unders demand rapid coordination.
• Strength (8/10): Heavy squat cleans and split jerks at 185/120 lbs demand significant maximal strength, especially under fatigue accumulation.
• Flexibility (7/10): Squat cleans require full depth mobility, split jerks demand overhead flexibility, and hand release push-ups need shoulder range of motion.
• Stamina (6/10): Upper body stamina tested through hand release push-ups and overhead pressing, while double unders challenge shoulder and calf endurance.
• Speed (5/10): Moderate cycling speed required to maintain intensity, but heavy loads and technical movements limit how fast athletes can move.
• Endurance (4/10): Moderate cardiovascular demand from continuous work across 6 rounds, but relatively low total volume keeps this from being primarily aerobic.

Movements

• Squat Clean
• Jerk
• Hand-Release Push-Up
• Double-Under

Benchmark Notes

This workout consists of two distinct couplets: Part A (3 rounds of 2 squat cleans + 3 split jerks at 185/120) and Part B (3 rounds of 20 double unders + 8 hand release push-ups). I'll analyze each part separately then combine. Part A Analysis: - Squat Clean (185/120): This is a heavy load for most athletes. At 185/120, expect 3-5 seconds per rep for elite athletes, 5-7 seconds for intermediate, and 7-10 seconds for beginners - Split Jerk (185/120): Similar loading, 3-4 seconds per rep for elite, 5-6 seconds intermediate, 7-9 seconds beginners - Round 1: 2 cleans (6-10 sec) + 3 jerks (9-12 sec) = 15-22 sec elite, 20-28 sec intermediate, 28-40 sec beginner - Rounds 2-3: Apply 1.1-1.2x fatigue multiplier - Total Part A: Elite 50-70 sec, Intermediate 70-100 sec, Beginner 100-140 sec Part B Analysis: - Double Unders: 20 reps at 0.5 sec each = 10 sec when unbroken, but expect some trips/resets - Hand Release Push-Ups: 8 reps at 1.5-2 sec each = 12-16 sec - Round 1: 20 DU (12-18 sec) + 8 HRPU (12-16 sec) = 24-34 sec elite, 35-50 sec intermediate, 50-70 sec beginner - Rounds 2-3: Apply fatigue multipliers - Total Part B: Elite 80-110 sec, Intermediate 120-160 sec, Beginner 170-220 sec Transition between parts: 10-20 seconds for equipment change/mental reset Total Workout Time: - Elite (L9-L10): 140-200 seconds (2:20-3:20) - Intermediate (L5-L6): 200-280 seconds (3:20-4:40) - Beginner (L1-L2): 280-380 seconds (4:40-6:20) This workout is similar to Elizabeth (21-15-9 squat clean 135/95 + ring dip) but with heavier loading and different rep scheme. Elizabeth L10 anchor is 160-200 sec, but our workout has heavier weight (185 vs 135) and different movements, justifying slightly longer times. Final targets: L10: 240 sec, L5: 420 sec, L1: 720 sec

Modality Profile

4 movements total: Squat Clean (W), Jerk (W), Double-Under (G), Hand-Release Push-Up (G). Two weightlifting movements and two gymnastics movements creates a 50/50 split between W and G modalities.