Workout Description

Why This Workout Is Hard

The 155/100lb power cleans are moderately heavy for most athletes, but the continuous 7-round format with no built-in rest creates significant fatigue accumulation. Lateral barbell burpees compound grip and posterior chain fatigue from the cleans, while double-unders become increasingly difficult as coordination deteriorates. The combination of moderate-heavy barbell cycling, metabolic demand, and skill degradation under fatigue pushes this into Hard territory for the average CrossFitter.

Benchmark Times for WOD

• Elite: <7:00
• Advanced: 8:00-9:00
• Intermediate: 10:00-11:00
• Beginner: >18:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume of lateral burpees and double unders combined with repeated power cleans will heavily tax muscular endurance across multiple muscle groups.
• Power (8/10): Power cleans are explosive by nature, lateral burpees require explosive hip extension, and double unders demand rapid wrist turnover and jumping power.
• Endurance (7/10): Seven rounds of continuous work with power cleans, burpees, and double unders creates significant cardiovascular demand with minimal rest opportunities.
• Strength (6/10): Power cleans at 155/100 lbs require moderate to heavy loading, demanding significant strength especially as fatigue accumulates through seven rounds.
• Speed (6/10): Fast transitions between three distinct movement patterns and maintaining cycle speed on double unders under fatigue becomes increasingly challenging.
• Flexibility (4/10): Power cleans require good hip and ankle mobility, while lateral burpees demand thoracic spine mobility and overhead positioning for double unders.

Movements

• Lateral Burpee Over Bar
• Power Clean
• Double-Under

Benchmark Notes

This workout consists of 7 rounds of 3 Power Cleans (155/100), 5 Lateral Barbell Burpees, and 30 Double Unders. I'll analyze this movement by movement with fatigue considerations. Movement Analysis: - Power Clean (155/100): At this load (~70-80% of typical 1RM for most athletes), expect 2-3 sec per rep fresh, scaling to 3-4 sec with fatigue - Lateral Barbell Burpees: More complex than standard burpees due to lateral movement over barbell, expect 4-5 sec per rep fresh, scaling to 5-6 sec with fatigue - Double Unders: In rhythm, 0.5 sec per rep, but expect some breaks and re-starts, especially when fatigued Round-by-Round Breakdown (Elite Level): Rounds 1-2: Power cleans 3x3sec=9sec, burpees 5x4.5sec=22.5sec, DUs 30x0.5sec=15sec, transitions 6sec = 52.5sec per round Rounds 3-4: 1.15x fatigue = 60sec per round Rounds 5-6: 1.25x fatigue = 66sec per round Round 7: 1.4x fatigue = 73sec Total elite time: 2x52.5 + 2x60 + 2x66 + 73 = 430 seconds This workout is most similar to DT (5 rounds: 12 deadlift, 9 hang clean, 6 push jerk at 155/105) which has L10: 360-420 sec, L5: 540-660 sec, L1: 840-960 sec. However, this workout has 7 rounds instead of 5, includes burpees (more metabolically demanding), and has double unders (skill component). The power cleans are at similar loading to DT's hang cleans. Adjusting from DT anchor: The extra 2 rounds (+40% volume) and burpees (+metabolic demand) suggest times should be 15-20% longer than DT. This puts elite around 420-500 sec, intermediate around 630-780 sec, and novice around 1000-1150 sec. Final targets: L10: 420-480 sec, L5: 600-720 sec, L1: 960-1080 sec

Modality Profile

Power Clean is weightlifting (W), Lateral Burpee Over Bar is gymnastics (G), Double-Under is gymnastics (G). With 1 W movement and 2 G movements, the breakdown is approximately 33% G and 67% W.