Workout Description

Why This Workout Is Medium

While 135/95 power cleans are moderately heavy and lateral burpee box jumps are challenging, the 1-minute rest between rounds provides significant recovery. The low volume per round (3+4 reps) prevents major fatigue accumulation. Most average CrossFitters can maintain this pace across 10 rounds. The built-in rest ratio makes this manageable despite the compound movements and moderate loading.

Benchmark Times for WOD

• Elite: <12:00
• Advanced: 14:00-16:00
• Intermediate: 18:00-20:00
• Beginner: >30:00

Training Focus

This workout develops the following fitness attributes:

• Power (9/10): Power cleans are explosive by nature, and lateral burpee box jumps require rapid force production for jumping movements.
• Stamina (8/10): High volume of power cleans and burpee box jumps across ten rounds will heavily tax muscular endurance in legs, back, and shoulders.
• Endurance (7/10): Ten rounds with one-minute rest creates significant cardiovascular demand, requiring sustained aerobic capacity throughout the workout duration.
• Strength (6/10): 135/95 lb power cleans require moderate strength, while burpee box jumps demand relative strength for explosive hip extension.
• Speed (5/10): One-minute rest allows some recovery, but maintaining fast transitions and movement quality becomes crucial as fatigue accumulates.
• Flexibility (4/10): Power cleans require good hip, ankle, and shoulder mobility; burpee box jumps need hip flexion and extension range.

Movements

• Lateral Burpee Box Jump
• Power Clean

Benchmark Notes

This workout consists of 10 rounds of 3 Above Knee Power Cleans (135/95) + 4 Lateral Burpee Box Jumps (24/20) with 1 minute rest between rounds. Movement analysis: Above knee power cleans at 135/95 are moderate load - approximately 2.5-3 seconds per rep when fresh. Lateral burpee box jumps are more complex than standard burpees, requiring lateral movement plus box jump - approximately 4-5 seconds per rep when fresh. Per round calculation: 3 power cleans = 7.5-9 seconds, 4 burpee box jumps = 16-20 seconds, plus 3-5 seconds transition = 26.5-34 seconds per round when fresh. With 10 rounds and significant fatigue accumulation, later rounds will slow considerably. Fatigue multipliers: Rounds 1-2 at 1.0x (30 sec), rounds 3-4 at 1.1x (33 sec), rounds 5-6 at 1.2x (36 sec), rounds 7-8 at 1.3x (39 sec), rounds 9-10 at 1.5x (45 sec). Total work time: approximately 360 seconds for elite athletes, plus 9 minutes of prescribed rest = 900 seconds total. This is similar to longer benchmark workouts like Kelly (5 rounds with significant volume) but with built-in rest periods. Scaling from Kelly anchor (930-1050 sec for L10), but accounting for the structured rest making this slightly faster despite similar total work volume. Elite athletes (L10) should complete in 12-13 minutes (720-780 sec), intermediate (L5) in 18-20 minutes (1080-1200 sec), and beginners (L1) in 28-30 minutes (1680-1800 sec). Final targets - L10: 720-780 sec, L5: 1080-1200 sec, L1: 1680-1800 sec.

Modality Profile

Power Clean is a weightlifting movement (W), while Lateral Burpee Box Jump is a bodyweight gymnastics movement (G). With two modalities present, this creates a 50/50 split between Gymnastics and Weightlifting.