Workout Description

Why This Workout Is Medium

While 135/95 power cleans are moderately heavy, the built-in rest periods and low volume per round (only 3 box jumps plus max cleans in 30 seconds) prevent significant fatigue accumulation. Most average CrossFitters can handle this weight for short bursts. The 30-second work windows limit total volume, and the equal rest allows recovery between rounds. Box jumps are light warm-up work that won't interfere with clean performance.

Training Focus

This workout develops the following fitness attributes:

• Power (9/10): Box jumps and power cleans are both explosive movements requiring rapid force development and fast muscle fiber recruitment.
• Stamina (8/10): Max rep power cleans after box jumps will heavily tax muscular endurance, particularly posterior chain and grip stamina over multiple rounds.
• Speed (8/10): 30-second caps demand rapid cycling of movements with minimal transition time between box jumps and power cleans.
• Endurance (7/10): Five rounds with 30-second work and rest intervals creates significant cardiovascular demand, especially with power cleans taxing the aerobic system.
• Strength (6/10): 135/95 lb power cleans require moderate strength levels, though not maximal loads due to the high-rep, timed format.
• Flexibility (4/10): Power cleans demand good shoulder, hip, and ankle mobility for proper catch position and full extension.

Movements

• Power Clean
• Box Jump

Scaling Options

Reduce box height to 20/16 or use step-ups. Scale power clean weight to 115/75 or 95/65 lbs - should allow 8-12 reps in 30 seconds when fresh. Beginners can substitute dumbbell power cleans (35/25) or kettlebell swings (53/35). Consider reducing to 3-4 rounds if new to high-intensity intervals.

Scaling Explanation

Scale if you cannot perform 5+ power cleans at the prescribed weight when fresh, or if box jumps cause fear/hesitation. The goal is maintaining high intensity throughout - better to scale weight and hit 8+ power cleans per round than struggle with 2-3 heavy reps. Target 6-10 power cleans per round across all 5 rounds.

Intended Stimulus

High-intensity glycolytic intervals targeting explosive power and metabolic conditioning. Each 30-second work period should feel like an all-out sprint with power cleans being the primary limiter. The 30-second rest creates incomplete recovery, building lactate tolerance and mental toughness over 5 rounds.

Coach Insight

Attack the box jumps immediately - step down to save legs for power cleans. Transition quickly to the barbell and establish a sustainable rhythm of singles or quick doubles on power cleans. Avoid going to failure early - aim for 6-10 reps per round depending on ability. Focus on hip drive and catching the bar high. Use the rest period to shake out forearms and control breathing.

Benchmark Notes

This is a 5-round workout with 30-second work windows and 30-second rest periods. Each round requires 3 box jumps (mandatory) followed by max reps power cleans at 135/95 lbs. Analysis: Box jumps take approximately 4-6 seconds (3 jumps × 1.5-2 sec each), leaving 24-26 seconds for power cleans each round. Power cleans at 135/95 lbs take 2-3 seconds per rep when fresh. Round 1-2: 8-10 power cleans possible (fresh state, 2.5 sec/rep average). Round 3: Fatigue sets in, 7-9 reps (1.1x multiplier). Round 4: 6-8 reps (1.2x multiplier). Round 5: 5-7 reps (1.3x multiplier). Total range: Novice (5-6 per round) = 25-30 total reps, Average (7-8 per round) = 35-40 reps, Advanced (8-9 per round) = 40-45 reps, Elite (9-10 per round) = 45-50 reps. The 30-second cap creates a hard limit on rep accumulation, making this more about power output sustainability than total volume capacity.

Modality Profile

Box Jump is a bodyweight gymnastics movement, Power Clean is a weightlifting movement with external load. Two modalities present, so 50/50 split between Gymnastics and Weightlifting.