Workout Description

Why This Workout Is Hard

The 185/120lb squat cleans and power cleans are heavy for most athletes, requiring significant strength and technique. The continuous format with no built-in rest creates cumulative fatigue, especially as pull-ups follow the heavy barbell work with compromised grip. The final 60 wall balls and 30 push-ups compound the fatigue. While individual elements are manageable, the combination of heavy loads with continuous high-intensity work makes this challenging for average CrossFitters.

Benchmark Times for Cleans, Wall Balls

• 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:

• Power (9/10): Power cleans and squat cleans are explosive Olympic lifting movements requiring rapid force development and triple extension.
• Strength (8/10): Heavy squat cleans and power cleans at 185/120 lbs demand significant maximal strength and force production capabilities.
• Stamina (7/10): Pull-ups, push-ups, and wall balls will challenge upper body muscular endurance, especially with grip fatigue from heavy cleans.
• Endurance (6/10): Four rounds plus additional work creates moderate cardiovascular demand, though heavy cleans and pull-ups limit pure aerobic capacity testing.
• Flexibility (6/10): Squat cleans require good ankle, hip, and thoracic mobility; overhead positions and full squat depth increase mobility demands.
• Speed (4/10): Heavy loads limit cycling speed on cleans, though transitions between movements and pacing strategy remain important for time.

Movements

• Squat Clean
• Wall Ball
• Push-Up
• Power Clean
• Pull-Up

Benchmark Notes

This workout combines heavy barbell work with bodyweight movements across 6 total rounds. Breaking it down movement by movement: Rounds 1-4 Analysis: - 1 Squat Clean (185/120): Elite 3-4 sec, intermediate 5-6 sec, novice 8-10 sec per rep - 2 Above Knee Power Cleans (185/120): Elite 4-5 sec, intermediate 6-8 sec, novice 10-12 sec total - 7 Pull-Ups: Elite 7-10 sec, intermediate 12-15 sec, novice 18-25 sec - Transitions between movements: 3-8 sec per transition Round timing with fatigue: - Round 1: Elite 20 sec, intermediate 30 sec, novice 50 sec - Round 2: Elite 22 sec, intermediate 33 sec, novice 55 sec (1.1x fatigue) - Round 3: Elite 24 sec, intermediate 36 sec, novice 60 sec (1.2x fatigue) - Round 4: Elite 26 sec, intermediate 39 sec, novice 65 sec (1.3x fatigue) Rounds 1-4 total: Elite 92 sec, intermediate 138 sec, novice 230 sec Rounds 5-6 Analysis (additional rounds): - 30 Wall Balls (20/14): Elite 60-75 sec, intermediate 90-105 sec, novice 120-150 sec - 15 Push-Ups: Elite 15-20 sec, intermediate 25-30 sec, novice 35-45 sec - Fatigue from previous barbell work adds 15-20% to these movements Round 5: Elite 90 sec, intermediate 135 sec, novice 195 sec Round 6: Elite 100 sec, intermediate 150 sec, novice 215 sec (additional fatigue) Total workout time: - Elite (L10): 282 sec + transitions = ~360 sec - Intermediate (L5): 423 sec + transitions = ~600 sec - Novice (L1): 640 sec + transitions = ~1080 sec This workout is most similar to Elizabeth (21-15-9 squat clean + ring dip) but with additional volume and complexity. Elizabeth benchmarks are L10: 160-200 sec, L5: 360-420 sec, L1: 540-720 sec. Our workout has 50% more barbell work plus significant bodyweight volume, justifying the longer times. Final targets: L10: 360 sec (6:00), L5: 600 sec (10:00), L1: 1080 sec (18:00)

Modality Profile

5 movements total: 2 Gymnastics (Pull-Up, Push-Up) and 3 Weightlifting (Squat Clean, Power Clean, Wall Ball). 2/5 = 40% G, 3/5 = 60% W, 0% M.