Workout Description

Why This Workout Is Hard

The 100/75lb squat cleans are moderate weight but become challenging when performed for 55 total reps with minimal rest. The descending ladder creates continuous fatigue accumulation, and handstand push-ups under shoulder fatigue from cleans significantly increases difficulty. The 100 total rowing calories bookending the workout adds substantial volume. Most average athletes will need to break up movements considerably and may scale the weight or HSPU progression.

Benchmark Times for C. Metcon - DOM

• Elite: <6:00
• Advanced: 7:00-8:00
• Intermediate: 9:00-10:00
• Beginner: >18:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume squat cleans and handstand push-ups in descending ladder format will severely test upper body pressing stamina and posterior chain muscular endurance.
• Endurance (7/10): The 100 total calories of rowing bookending the workout creates significant cardiovascular demand, especially when combined with the metabolic stress of the middle chipper.
• Flexibility (7/10): Squat cleans require full depth mobility and thoracic extension, while handstand push-ups demand exceptional shoulder and thoracic spine flexibility for proper positioning.
• Strength (6/10): Squat cleans at 100/75lb require moderate strength, while handstand push-ups demand significant relative strength for overhead pressing in an inverted position.
• Speed (6/10): The descending rep scheme encourages aggressive pacing early, and efficient transitions between rowing and strength movements are crucial for competitive times.
• Power (5/10): Squat cleans are inherently explosive movements requiring hip drive and speed under the bar, though fatigue will diminish power output as workout progresses.

Movements

• Squat Clean
• Handstand Push-Up
• Row

Benchmark Notes

This workout is very similar to Elizabeth (21-15-9 squat clean 135/95 + ring dip) but with key differences: lighter squat cleans (100/75 vs 135/95), handstand push-ups instead of ring dips, and added 100 calories of rowing (50 buy-in + 50 cash-out). Using Elizabeth as the primary anchor: L10: 160-200 sec, L5: 360-420 sec, L1: 540-720 sec. Movement breakdown: Buy-in 50 cal row takes 110-180 sec across levels. The 10-9-8-7-6-5-4-3-2-1 ladder (55 total reps each) with lighter squat cleans (100/75 vs 135/95) should be ~15% faster than Elizabeth's barbell work, taking 90-300 sec. Handstand push-ups are significantly harder than ring dips, adding 60-180 sec due to increased difficulty and set breaking. Cash-out row adds another 110-180 sec. Total estimated times: Elite 360-420 sec, Intermediate 600-720 sec, Novice 1080-1260 sec. The added rowing volume (100 total calories) and harder gymnastics movement (HSPU vs ring dip) justify times roughly 2x Elizabeth's benchmarks. Final targets: L10: 360 sec, L5: 600 sec, L1: 1080 sec.

Modality Profile

Three movements across all modalities: Row (monostructural cardio), Squat Clean (weightlifting with barbell), and Handstand Push-Up (gymnastics bodyweight movement). Equal distribution with slight emphasis on weightlifting.