Workout Description

Why This Workout Is Hard

The 160/105lb power cleans are moderately heavy for most athletes, but the continuous 7-round format with lateral barbell burpees creates significant fatigue accumulation. The burpees directly interfere with the power cleans by pre-fatiguing the posterior chain and grip, while wall balls add breathing stress. No built-in rest means athletes must work through compounding fatigue across multiple energy systems for 12-18 minutes.

Benchmark Times for WOD

• 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 of power cleans, burpees, and wall balls across seven rounds will heavily tax muscular endurance, especially grip and shoulders.
• Endurance (7/10): Seven rounds of continuous work with heavy barbell movements and high-rep wall balls creates significant cardiovascular demand and aerobic stress.
• Power (7/10): Power cleans are explosive by nature, lateral burpees require quick transitions, and wall balls demand hip drive power.
• Strength (6/10): Power cleans at 160/105 lbs require substantial strength, while wall balls and burpees add moderate strength demands throughout.
• Speed (6/10): Fast cycling between three different movement patterns with minimal rest requires efficient transitions and sustained pace over seven rounds.
• Flexibility (4/10): Power cleans demand good hip and ankle mobility, while burpees and wall balls require moderate range of motion.

Movements

• Wall Ball
• Lateral Burpee Over Bar
• Power Clean

Benchmark Notes

This workout consists of 7 rounds of 3 Power Cleans (160/105), 5 Lateral Barbell Burpees, and 10 Wall Balls (20/14). I'll analyze this movement by movement with fatigue considerations. Movement Analysis: - Power Clean (160/105): Heavy load requiring singles or doubles, ~4-5 sec per rep fresh - Lateral Barbell Burpees: ~5-6 sec per rep (burpee + lateral jump) - Wall Ball (20/14): Standard load, ~2.5-3 sec per rep fresh Round Breakdown (Male 160lb cleans): Round 1 (Fresh): 3 cleans (15s) + 5 burpees (25s) + 10 wall balls (25s) + transitions (10s) = 75s Rounds 2-3: Apply 1.1x fatigue = 83s each Rounds 4-5: Apply 1.25x fatigue = 94s each Rounds 6-7: Apply 1.4x fatigue = 105s each Total calculation: 75 + 83 + 83 + 94 + 94 + 105 + 105 = 639s This workout is most similar to DT (5 rounds: 12 deadlift, 9 hang clean, 6 push jerk at 155/105) which has L10: 360-420s, L5: 540-660s, L1: 840-960s. However, this workout has 7 rounds vs 5, heavier cleans (160 vs 155), and burpees instead of jerks, making it significantly harder. Adjusting DT anchors upward by ~40% for the additional volume and complexity: L10: 360s → 500s (elite) L5: 600s → 840s (average) L1: 900s → 1260s (beginner) However, the power cleans at 160/105 are quite heavy and will force more singles, plus the lateral burpees are very taxing. Further adjusting to account for the grinding nature: Final Male Benchmarks: L10: 360s (6:00) - Elite athletes maintaining good pace L5: 600s (10:00) - Average CrossFitter with significant rest L1: 1080s (18:00) - Beginners with frequent breaks

Modality Profile

Power Clean is weightlifting (barbell movement), Lateral Burpee Over Bar is gymnastics (bodyweight movement), and Wall Ball is weightlifting (external load). Two weightlifting movements and one gymnastics movement gives a 67% weightlifting, 33% gymnastics breakdown.