Workout Description

Why This Workout Is Hard

The 135/95 power cleans are moderate-heavy for most athletes, but the 20-second cap creates intense time pressure requiring fast cycling. Twelve rounds accumulate significant fatigue despite 60-second rest periods. The combination of moderately heavy barbell cycling under extreme time constraints, repeated 12 times, pushes this beyond Medium difficulty. Many athletes will struggle with the pace or need to scale the weight.

Training Focus

This workout develops the following fitness attributes:

• Power (8/10): Power cleans are explosive by nature, and max calorie bike efforts demand high power output in short 20-second bursts.
• Endurance (7/10): Twelve rounds of 20-second intervals with bike calories creates significant cardiovascular demand, though 60-second rest periods provide recovery between efforts.
• Speed (7/10): Fast transitions between power cleans and bike, plus maximum effort cycling in 20-second windows, emphasize speed and quick movement cycling.
• Stamina (6/10): Power cleans followed immediately by max calorie bike tests muscular endurance, particularly grip and posterior chain stamina across multiple rounds.
• Strength (6/10): 135/95lb power cleans require moderate to heavy loading for most athletes, demanding significant strength in the clean movement pattern.
• Flexibility (4/10): Power cleans require good hip, ankle, and shoulder mobility for proper receiving position and full extension during the pull.

Movements

• Air Bike
• Power Clean

Benchmark Notes

This workout consists of 12 rounds of 20-second intervals with 3 power cleans (135/95) followed by max calorie bike, with 60 seconds rest between rounds. The scoring is based on total calories accumulated across all 12 rounds. Movement Analysis: - Power Cleans (135/95): At this weight, elite athletes can complete 3 reps in 6-8 seconds, leaving 12-14 seconds for bike calories - Calorie Bike: In fresh state, elite athletes can generate 1.2-1.5 calories per second on assault bike - Rest Period: 60 seconds allows near-complete recovery between rounds Round-by-Round Breakdown: Rounds 1-3 (Fresh): 3 power cleans in 6-7 seconds, 13-14 seconds biking = ~17-20 calories per round Rounds 4-6 (Slight fatigue): Power cleans take 7-8 seconds, 12-13 seconds biking = ~15-18 calories per round Rounds 7-9 (Moderate fatigue): Power cleans take 8-9 seconds, 11-12 seconds biking = ~13-16 calories per round Rounds 10-12 (High fatigue): Power cleans take 9-10 seconds, 10-11 seconds biking = ~12-15 calories per round Elite Performance (L10): ~18 + 16.5 + 14.5 + 13.5 = ~62.5 calories per 3-round block × 4 blocks = ~250 calories, but accounting for cumulative fatigue across 12 rounds, expecting ~180-200 calories Intermediate Performance (L5): Power cleans take 8-10 seconds throughout, leaving 10-12 seconds for bike work, generating ~1.0 calories per second = ~120-135 calories total Novice Performance (L1): Power cleans take 12-15 seconds, leaving 5-8 seconds for bike work, generating ~0.8 calories per second = ~60-75 calories total The 60-second rest periods prevent significant degradation between rounds, making this more about sustained power output than endurance. The power clean weight (135/95) is moderate for most CrossFitters, allowing focus on bike output. Final targets: L10: ~180 calories, L5: ~120 calories, L1: ~60 calories

Modality Profile

Power Clean is a weightlifting movement with external load, Bike is monostructural cardio. Two modalities split evenly.