Workout Description

Why This Workout Is Hard

This workout combines moderate-heavy power cleans (155/100) with high-volume burpees and double-unders across 7 rounds with no built-in rest. The lateral barbell burpees create significant grip and posterior chain fatigue that directly interferes with the power cleans. Most average athletes will struggle with the barbell cycling under accumulated fatigue, likely needing to break up the cleans and potentially scale the weight by round 4-5.

Benchmark Times for WOD

• Elite: <6:30
• Advanced: 7:30-8:30
• Intermediate: 9:30-10:30
• Beginner: >18:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): High volume of power cleans and burpees will severely tax grip strength, posterior chain, and core muscular endurance over multiple rounds.
• Power (9/10): Power cleans are explosive by nature, lateral burpees require rapid floor transitions, and double unders demand quick, coordinated jumping power throughout.
• Endurance (8/10): Seven rounds of compound movements with minimal rest creates significant cardiovascular demand, testing aerobic capacity and heart rate recovery between intense efforts.
• Speed (7/10): Fast cycling between three distinct movement patterns with minimal transition time is crucial for maintaining intensity across seven demanding rounds.
• Strength (6/10): 155/100lb power cleans require moderate to heavy loading for most athletes, demanding significant strength in the clean movement pattern.
• Flexibility (4/10): Power cleans demand good ankle, hip, and shoulder mobility while burpees require basic range of motion for the floor-to-standing transition.

Movements

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

Scaling Options

Reduce barbell to 135/95 or 115/75 lbs. Sub regular burpees for lateral barbell burpees. Reduce double unders to 20 reps or substitute 60 single unders. Consider 5 rounds instead of 7 for newer athletes. Use 15-20 lb dumbbells for cleans if barbell cycling is limiting factor.

Scaling Explanation

Scale if you cannot perform 3 unbroken power cleans at the prescribed weight when fresh, or if double unders take longer than 45 seconds per round. Priority is maintaining movement quality and workout intensity over hitting exact weights. Target completion time should be 12-22 minutes with most athletes finishing around 16-18 minutes.

Intended Stimulus

High-intensity glycolytic workout targeting 15-20 minutes. Combines moderate-heavy barbell cycling with ground-to-standing transitions and aerobic skill work. Tests grip endurance, posterior chain stamina, and ability to maintain coordination under fatigue. Primary challenge is muscular endurance with significant conditioning component.

Coach Insight

Pace power cleans as singles from round 3 onwards - the grip will be taxed from burpees. Break lateral burpees into 3-2 or straight through if possible. Keep chest up on burpees to preserve breathing. Double unders should be unbroken early rounds, expect 2-3 breaks in later rounds. Transition quickly between stations. Most athletes will slow significantly after round 4 due to grip fatigue and accumulated lactate.

Benchmark Notes

This is a 7-round for-time workout with 3 Power Cleans (155/100), 5 Lateral Barbell Burpees, and 30 Double Unders per round. Movement breakdown: Power Cleans at 155# take 3-4 sec per rep when fresh (21 total reps). Lateral Barbell Burpees are slower than regular burpees at 5-6 sec per rep when fresh (35 total reps). Double Unders take 0.5 sec per rep in rhythm (210 total reps). Round 1-2: Power Cleans 12 sec, Burpees 30 sec, DUs 15 sec, transitions 6 sec = 63 sec/round. Rounds 3-4: Apply 1.15x fatigue = 72 sec/round. Rounds 5-6: Apply 1.25x fatigue = 79 sec/round. Round 7: Apply 1.35x fatigue = 85 sec/round. Total base time: 126 + 144 + 158 + 85 = 513 seconds. Add grip fatigue from barbell work affecting DUs (+15%), barbell transitions between cleans and burpees (+10 sec/round = 70 sec total), and set breaking on cleans in later rounds (+20 sec). Final calculation: 513 + 77 + 70 + 20 = 680 seconds for intermediate athlete. Elite athletes 25% faster, recreational 60% slower.

Modality Profile

Power Clean is weightlifting (W), Lateral Barbell Burpee combines bodyweight movement with external load but counts as gymnastics (G), Double-Under is bodyweight coordination skill (G). Two gymnastics movements and one weightlifting movement gives roughly 33% G, 67% W.