Workout Description

Why This Workout Is Hard

The 30-second cap creates extreme time pressure, forcing athletes to cycle 135/95lb power cleans rapidly after box jumps with minimal transition time. The short work window prevents pacing strategies, demanding high power output repeatedly. While individual elements are manageable, the combination of moderate-heavy weight under severe time constraints with accumulated fatigue across 5 rounds creates significant difficulty for average athletes.

Training Focus

This workout develops the following fitness attributes:

• Power (9/10): Box jumps and power cleans are both highly explosive movements requiring rapid force production and athletic coordination.
• Stamina (8/10): Max rep power cleans after box jumps will heavily tax grip strength, posterior chain, and shoulders across multiple rounds with minimal recovery.
• Speed (8/10): 30-second caps create urgency for quick transitions and rapid cycling of power cleans to maximize reps per round.
• Endurance (7/10): Five rounds with 30-second work periods and short rest creates significant cardiovascular demand, especially with power cleans taxing the entire body.
• Strength (6/10): 135/95lb power cleans require moderate strength, particularly in the posterior chain and shoulders, though not maximal loads.
• Flexibility (4/10): Power cleans demand good hip, ankle, and shoulder mobility for proper catch position and full extension.

Movements

• Power Clean
• Box Jump

Benchmark Notes

This workout is scored by total reps of power cleans completed across 5 rounds. Each round has a 30-second work window with 3 box jumps (24/20) followed by max power cleans (135/95), then 30 seconds rest. The box jumps are fixed at 3 reps per round (15 total), so the variable is power clean reps. Movement breakdown per round: - Box jumps (3 reps): ~4-6 seconds for elite, 6-8 seconds for recreational - Transition to barbell: 2-3 seconds - Available time for power cleans: 22-24 seconds for elite, 16-20 seconds for recreational - Power clean cycle time at 135 lbs: 2.5-3 seconds for elite, 4-5 seconds for recreational Round-by-round analysis: Round 1 (fresh): Elite can complete 8-9 power cleans, recreational 3-4 Round 2: Elite 7-8 cleans, recreational 3-4 Round 3: Elite 6-7 cleans (fatigue setting in), recreational 2-3 Round 4: Elite 5-6 cleans, recreational 2-3 Round 5: Elite 4-5 cleans (significant fatigue), recreational 1-2 Total power clean projections: - Elite (L9-L10): 30-35 cleans + 15 box jumps = 45-50 total reps - Advanced (L7-L8): 25-30 cleans + 15 box jumps = 40-45 total reps - Intermediate (L5-L6): 18-22 cleans + 15 box jumps = 33-37 total reps - Novice (L2-L3): 8-12 cleans + 15 box jumps = 23-27 total reps - Beginner (L1): 5-8 cleans + 15 box jumps = 20-23 total reps This workout is similar to Grace (30 clean and jerk at 135/95) but with time constraints and box jumps. The power clean loading matches Grace exactly, but the format limits total volume significantly due to 30-second caps. Final targets: L10: 180+ reps, L5: 120 reps, L1: 45 reps

Modality Profile

Box Jump is a bodyweight gymnastics movement, Power Clean is a weightlifting movement with external load. Two modalities split evenly.