Workout Description

Why This Workout Is Hard

While the work-to-rest ratio (30s work:60s rest) provides decent recovery, the 225/155lb loading for power cleans and squat cleans is heavy for most athletes. The 30-second time cap creates intense pressure to move efficiently through high-skill movements under load, then immediately transition to burpees while fatigued. Nine rounds accumulates significant fatigue despite rest periods, making this challenging for the average CrossFitter.

Training Focus

This workout develops the following fitness attributes:

• Power (9/10): Power cleans are pure explosive movement, and lateral burpees require quick, powerful transitions making this highly power-dependent.
• Strength (8/10): Power cleans and squat cleans at 225/155 require significant strength, making this the primary demand of the workout.
• Speed (8/10): 30-second cap creates extreme time pressure requiring fast transitions and quick cycling through the barbell complex and burpees.
• Endurance (7/10): Nine rounds with short work periods and rest creates significant cardiovascular demand, though rest periods prevent it from being pure aerobic.
• Stamina (6/10): Heavy barbell work followed by bodyweight burpees will test muscular endurance, especially grip and posterior chain through multiple rounds.
• Flexibility (6/10): Olympic lifts demand good mobility through ankles, hips, shoulders, and thoracic spine for proper receiving positions and full range.

Movements

• Lateral Burpee Over Bar
• Power Clean
• Squat Clean

Scaling Options

Reduce weight to 185/125 or 155/105 lbs. Substitute front squats or thrusters for squat cleans. Replace lateral barbell burpees with regular burpees or lateral hops over the barbell. Consider reducing to 6-7 rounds for newer athletes. Advanced athletes can increase weight to 245/165 lbs.

Scaling Explanation

Scale weight if you cannot complete 3 unbroken reps at the prescribed load when fresh. The barbell movements should take no more than 20 seconds per round. If technique deteriorates significantly or you cannot complete the strength movements within 25 seconds, reduce load. Goal is to maintain high intensity throughout all rounds with consistent burpee output.

Intended Stimulus

High-intensity interval training targeting the phosphagen and glycolytic systems. Each 30-second round is a sprint requiring explosive power and strength-endurance. The 1-minute rest allows partial recovery, maintaining high intensity across all 9 rounds. Primary challenge is maintaining heavy barbell cycling speed while managing severe fatigue accumulation.

Coach Insight

Complete the power cleans and squat clean as quickly as possible (aim for 15-20 seconds) to maximize lateral burpee time. Use a hook grip and focus on fast turnover rather than perfect positions. For lateral burpees, step or jump over the barbell close to the plates - don't waste energy jumping high. Keep a steady rhythm: drop-step over-drop-step over. Most athletes will get 8-12 burpees per round early, dropping to 5-8 in later rounds. Don't rest during the 30 seconds - every burpee counts.

Benchmark Notes

This is a 9-round workout with 30-second caps per round, scored by total lateral barbell burpees completed. Each round: 2 Power Cleans + 1 Squat Clean (both at 225/155) + MAX lateral barbell burpees, followed by 1 minute rest. The cleans are mandatory reps that must be completed before the burpee phase begins. Movement breakdown per round: - 2 Power Cleans (225/155): 2-3 sec each = 4-6 sec total - 1 Squat Clean (225/155): 3-4 sec - Total clean time: 7-10 sec, leaving 20-23 sec for burpees - Lateral Barbell Burpees: 4-5 sec per rep in fresh state Round-by-round analysis: Rounds 1-3: Athletes can complete cleans efficiently (8 sec), leaving 22 sec for burpees. At 4.5 sec/burpee = 4-5 burpees per round. Rounds 4-6: Fatigue increases clean time to 9 sec, burpee pace slows to 5 sec/rep. 21 sec available = 4 burpees per round. Rounds 7-9: Heavy fatigue, cleans take 10-11 sec, burpees slow to 5.5-6 sec/rep. 19-20 sec available = 3-4 burpees per round. Expected range: - Elite (L10): 5+4+4+4+4+4+4+4+4 = 37+ burpees - Advanced (L8-L9): 4+4+4+4+4+4+3+3+3 = 33-36 burpees - Intermediate (L5-L7): 4+4+3+3+3+3+3+2+2 = 27-32 burpees - Beginner (L1-L4): 3+3+2+2+2+2+2+1+1 = 18-26 burpees The 1-minute rest between rounds allows for partial recovery but doesn't eliminate cumulative fatigue from the heavy barbell work.

Modality Profile

Power Clean and Squat Clean are weightlifting movements (W), while Lateral Barbell Burpee is primarily a gymnastics movement (G) despite using a barbell as a prop. With 2 weightlifting and 1 gymnastics movement, the breakdown is 67% W and 33% G.