Workout Description

Why This Workout Is Hard

The 135/95lb power cleans are moderately heavy for most athletes, but the 30-second cap creates intense time pressure requiring fast barbell cycling. Eight rounds with only 60 seconds rest doesn't allow full recovery between efforts. The shuttle sprints after heavy cleans will accumulate significant leg and cardiovascular fatigue. Most athletes will struggle to maintain 3 cleans per round consistently, especially in later rounds as fatigue compounds.

Training Focus

This workout develops the following fitness attributes:

• Power (9/10): Power cleans are explosive by nature, and shuttle sprints with direction changes demand high power output in short bursts.
• Speed (8/10): 30-second caps create urgency for quick power clean execution, while shuttle sprints are pure speed work with rapid direction changes.
• Endurance (7/10): Eight rounds of high-intensity intervals with shuttle sprints creates significant cardiovascular demand, though 60-second rest periods provide some recovery between efforts.
• Stamina (6/10): Power cleans and repeated shuttle sprints will challenge muscular endurance, particularly in the posterior chain and legs over multiple rounds.
• Strength (6/10): 135/95 lb power cleans require moderate to heavy loading for most athletes, demanding significant strength in the pull and catch positions.
• Flexibility (4/10): Power cleans require good hip, ankle, and shoulder mobility for proper catch position, while shuttle sprints need basic running mechanics.

Movements

• Shuttle Sprint
• Power Clean

Benchmark Notes

This workout is scored by total reps of shuttle sprints completed across 8 rounds. Each round has a 30-second cap for 3 power cleans (135/95), followed by max shuttle sprints in remaining time, then 60 seconds rest. Movement breakdown: Power cleans at 135/95 will take elite athletes 6-9 seconds for 3 reps when fresh, intermediate 9-12 seconds, novice 12-18 seconds. This leaves 21-24 seconds for shuttle sprints (elite), 18-21 seconds (intermediate), 12-18 seconds (novice). Each 30-foot shuttle sprint takes approximately 3-4 seconds for elite, 4-5 seconds intermediate, 5-6 seconds novice. Round-by-round fatigue analysis: Rounds 1-2 (fresh): Elite 6-7 shuttles per round, intermediate 4-5, novice 2-3. Rounds 3-4 (10% fatigue): Elite 5-6 shuttles, intermediate 3-4, novice 2. Rounds 5-6 (20% fatigue): Elite 4-5 shuttles, intermediate 3, novice 1-2. Rounds 7-8 (30-40% fatigue): Elite 3-4 shuttles, intermediate 2-3, novice 1. Total projections: Elite (L9-L10): 40-48 shuttles, Advanced (L7-L8): 32-40 shuttles, Intermediate (L5-L6): 24-32 shuttles, Novice (L2-L4): 12-24 shuttles, Beginner (L1): 8-12 shuttles. The power clean loading is moderate (Grace uses same weights) but the time constraint creates urgency. No direct anchor match, but this resembles a high-intensity interval format. Final targets: L10: 480+ reps, L5: 280 reps, L1: 120 reps.

Modality Profile

Power Clean is a weightlifting movement with external load (barbell), while Shuttle Sprint is a monostructural cardio movement. With two modalities present, this creates a 50/50 split between Weightlifting and Monostructural.