Workout Description

Why This Workout Is Hard

The 155/100lb power cleans are moderately heavy and must be cycled 21 times across 7 rounds with minimal rest. Lateral barbell burpees compound grip and posterior chain fatigue, while double-unders become increasingly difficult as coordination deteriorates. The continuous nature with no built-in rest creates significant cumulative fatigue. Most athletes will need to scale the barbell weight or break movements into smaller sets.

Benchmark Times for WOD

• Elite: <10:00
• Advanced: 11:00-12:00
• Intermediate: 13:30-15:00
• Beginner: >24:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume burpees and double unders combined with repeated power cleans will test muscular endurance across multiple muscle groups.
• Endurance (7/10): Seven rounds of continuous work with power cleans, burpees, and double unders creates significant cardiovascular demand with minimal rest opportunities.
• Power (7/10): Power cleans are explosive by nature, double unders require coordination and quick turnover, creating high power output demands.
• Strength (6/10): Power cleans at 155/100 lbs require moderate strength, especially as grip and posterior chain fatigue accumulates over seven rounds.
• Speed (6/10): Fast transitions between movements and maintaining double under rhythm while fatigued requires good speed and movement efficiency throughout.
• Flexibility (4/10): Power cleans demand good hip and ankle mobility, while burpees require basic shoulder and hip flexion throughout the movement.

Movements

• Lateral Burpee Over Bar
• Power Clean
• Double-Under

Scaling Options

Reduce power clean weight to 135/95 or 115/75 lbs. Substitute regular burpees for lateral barbell burpees. Replace double unders with 60 single unders or 30-second bike/row. Consider reducing to 5 rounds if maintaining intended time domain is priority. Advanced athletes can increase weight to 185/125 lbs.

Scaling Explanation

Scale power clean weight if you cannot perform 15+ unbroken reps when fresh at prescribed load. Scale burpees if lateral movement over barbell feels unsafe or significantly slows pace. Scale double unders if you can't string together 10+ consistently - the goal is continuous movement, not fighting with the rope. Target 18-22 minutes for scaled versions.

Intended Stimulus

High-intensity glycolytic workout targeting 12-18 minutes. Primary focus on power endurance and barbell cycling efficiency under fatigue. Tests ability to maintain explosive hip extension (power cleans) while managing lactate accumulation from burpees and cardio demand from double unders. Secondary challenge is grip endurance and coordination degradation.

Coach Insight

Pace power cleans as singles from round 1 - don't attempt touch-and-go. Reset position between reps to maintain technique. On lateral burpees, step down from jump to preserve legs for cleans. Break double unders into 2-3 sets early (15-10-5 or 20-10), singles will cost more time than brief rests. Chalk hands before each barbell movement. Expect rounds 4-6 to be the slowest as lactate peaks.

Benchmark Notes

This is a 7-round couplet with power cleans, lateral barbell burpees, and double unders. Base movement times: Power Clean (155/100) = 3 sec/rep fresh, Lateral Barbell Burpee = 5 sec/rep fresh, Double Under = 0.5 sec/rep fresh. Round 1 (fresh): 3 cleans × 3 sec = 9 sec, 5 burpees × 5 sec = 25 sec, 30 DUs × 0.5 sec = 15 sec, transitions = 5 sec, total = 54 sec. Rounds 2-3 (1.1x fatigue): 59 sec each. Rounds 4-5 (1.3x fatigue): 70 sec each. Rounds 6-7 (1.5x fatigue): 81 sec each. Total elite time: 54 + 59 + 59 + 70 + 70 + 81 + 81 = 474 sec. Applied scaling factors: L10 (elite) = 474 sec, scaling up by 15-20% per level for intermediate athletes, and 25-30% per level for newer athletes, accounting for increased fatigue, longer transitions, and set breaking on power cleans and double unders.

Modality Profile

Power Clean is weightlifting (W), Lateral Barbell Burpee combines bodyweight movement with external load but primarily bodyweight gymnastics (G), and Double-Under is a bodyweight coordination skill falling under gymnastics (M). Three modalities present with relatively equal distribution.