Workout Description

Movements

• Reverse Lunge
• Power Clean
• Alternating Reverse Lunge
• Burpee Over Bar

Benchmark Notes

Benchmarks are based on actual completed component rows: 8 rounds in 12 minutes equals 16 power cleans at 160 lb, 32 front-rack reverse lunges at 160 lb, and 48 lateral burpees over bar. That is 96 reps, 48 loaded barbell reps, and a 90-second round pace. This is strong RX output but not L10. L7 starts near 7.8 rounds, L8 near 9 rounds, L9 near 10.3 rounds, and L10 near 11.8 rounds, which implies about 61 seconds per round and 142 total reps.