Workout Description

Why This Workout Is Very Hard

The combination of heavy power cleans (225/155) with only 30 seconds to complete 3 reps creates extreme time pressure and forces near-maximal efforts. The short work window prevents proper warm-up between rounds, while the bike calories after heavy lifting compounds fatigue. Over 9 rounds, this creates brutal neurological and metabolic demands that only experienced athletes can handle at prescribed weight.

Training Focus

This workout develops the following fitness attributes:

• Power (9/10): Power cleans are explosive triple extension movements, and max calorie bike efforts demand high power output repeatedly.
• Strength (8/10): Heavy power cleans at 225/155 pounds demand near-maximal strength, especially as fatigue accumulates across nine rounds.
• Speed (8/10): Thirty-second caps create urgency for rapid power clean completion and immediate transition to maximum bike effort.
• Endurance (7/10): Nine rounds with bike intervals creates significant cardiovascular demand, though 60-second rest periods provide partial recovery between efforts.
• Stamina (6/10): Repeated power cleans and max bike efforts over nine rounds will test muscular endurance, particularly in the posterior chain and legs.
• Flexibility (6/10): Power cleans require good ankle, hip, and thoracic mobility for proper receiving position and full extension.

Movements

• Air Bike
• Power Clean

Scaling Options

Reduce weight to 185/125 or 155/105 lbs to maintain unbroken sets. Substitute hang power cleans or dumbbell power cleans (50/35 per hand). Replace bike with row, ski erg, or burpees if needed. Consider reducing to 6-7 rounds for newer athletes or extending work period to 40 seconds with 80-second rest for those struggling with the time cap.

Scaling Explanation

Scale weight if you cannot perform 3 unbroken power cleans at the prescribed load when fresh. The goal is to maintain the explosive nature of the movement while maximizing bike output. Athletes should complete cleans in under 20 seconds and achieve at least 8-10 calories on the bike per round. If total workout time exceeds 18 minutes including rest, reduce rounds or weight further.

Intended Stimulus

High-intensity alactic-aerobic intervals targeting the phosphagen and glycolytic energy systems. This workout develops explosive power endurance with heavy barbell cycling under fatigue, followed by max aerobic power output. Primary challenge is maintaining power clean technique while maximizing bike calories in short work windows.

Coach Insight

Complete power cleans unbroken in the first 15-20 seconds to maximize bike time. Use a controlled drop and quick reset on cleans - don't waste energy lowering the bar. Bike at 90-95% effort immediately after cleans, focusing on high RPM rather than grinding resistance. The 60-second rest is crucial for recovery - walk around and shake out your legs. Expect bike calories to drop significantly after round 5-6 as fatigue accumulates. Maintain clean technique even when tired - better to go slower than risk injury.

Benchmark Notes

This workout is scored on total calories accumulated across 9 rounds of bike work after completing 3 power cleans each round. Each round: 3 power cleans (225/155) + max calories in remaining time of 30-sec cap + 60-sec rest. Power cleans at 225/155 are heavy for most athletes. Round 1-2: Cleans take 8-10 seconds (2.5-3 sec/rep + setup), leaving 20-22 seconds for bike = 6-8 calories. Round 3-4: Fatigue increases clean time to 10-12 seconds, leaving 18-20 seconds = 5-7 calories. Round 5-6: Clean time increases to 12-15 seconds, leaving 15-18 seconds = 4-6 calories. Round 7-9: Significant fatigue, cleans take 15-18 seconds, leaving 12-15 seconds = 3-5 calories. Elite athletes maintain better power clean efficiency and bike power output. Total calorie ranges: L1 (Beginner): 6 cal/round avg = 54 total, L5 (Average): 14 cal/round avg = 126 total, L9 (Elite): 22 cal/round avg = 198 total. The 60-second rest allows partial recovery but cumulative fatigue affects both lifting speed and bike power output.

Modality Profile

Power Clean is weightlifting (external load barbell movement) and Bike is monostructural (cyclical cardio). Two modalities split evenly.