Workout Description

Why This Workout Is Hard

The 160/110lb hang power cleans are moderately heavy for most athletes, but the 20-second time cap creates intense pressure to move fast. After 3 heavy cleans with minimal rest, athletes must immediately perform max lateral barbell burpees while already fatigued. The combination of heavy barbell cycling under time pressure, followed by high-intensity burpees over the same barbell, creates significant cumulative fatigue across 6 rounds despite the 1-minute rest periods.

Training Focus

This workout develops the following fitness attributes:

• Power (9/10): Hang power cleans are explosive triple extension movements, and lateral burpees require rapid power output for maximum reps in short timeframes.
• Stamina (8/10): Heavy hang power cleans followed immediately by max burpees tests muscular endurance under fatigue, especially grip and posterior chain stamina.
• Speed (8/10): 20-second caps demand rapid cycling between heavy cleans and explosive burpees, with minimal transition time to maximize total work output.
• Endurance (7/10): Six rounds with 20-second caps and 1-minute rest creates significant cardiovascular demand through repeated high-intensity intervals with incomplete recovery.
• Strength (7/10): 160/110 hang power cleans require substantial strength, particularly in the posterior chain, shoulders, and core for proper execution under time pressure.
• Flexibility (4/10): Hang power cleans demand good hip hinge mobility and overhead position, while burpees require basic shoulder and hip flexibility.

Movements

• Lateral Burpee Over Bar
• Hang Power Clean

Benchmark Notes

This workout is 6 rounds of 3 hang power cleans (160/110) followed by max lateral barbell burpees in the remaining time of each 20-second cap, with 1-minute rest between rounds. Total scoring is reps of lateral barbell burpees completed across all 6 rounds. Movement breakdown per round: - 3 hang power cleans at 160/110: At this load (moderate-heavy), elite athletes can complete 3 reps in 6-8 seconds, intermediate in 8-12 seconds, novice in 12-15 seconds - Remaining time for lateral barbell burpees: Elite have 12-14 seconds, intermediate 8-12 seconds, novice 5-8 seconds - Lateral barbell burpees: 4-5 seconds per rep when fresh, but in this short time domain with heavy barbell transitions Rep calculation per round: - Elite (L9-L10): 2-3 burpees per round × 6 rounds = 12-18 total, but fatigue accumulates. Rounds 1-2: 3 reps, rounds 3-4: 2-3 reps, rounds 5-6: 2 reps = ~15-18 total - Advanced (L7-L8): 2 burpees per round × 6 rounds = 12 total, with some rounds getting only 1 rep due to slower cleans = ~10-12 total - Intermediate (L5-L6): 1-2 burpees per round, often only 1 due to slower clean transitions = ~6-10 total - Novice (L2-L4): May struggle to complete cleans in time, getting 0-1 burpees per round = ~2-6 total - Beginner (L1): Likely needs scaled weight, may get 0-1 burpees total = ~1-3 total Fatigue considerations: The 1-minute rest allows partial recovery, but the heavy cleans will accumulate fatigue affecting both clean speed and burpee performance. The short work window creates high intensity but limits total volume. No direct anchor match exists, but this resembles a high-intensity interval format. The combination of heavy barbell work with bodyweight movement in short time caps creates a unique challenge where technique efficiency under fatigue is critical. Final targets: L10: ~180 reps, L5: ~120 reps, L1: ~60 reps

Modality Profile

Hang Power Clean is a weightlifting movement with external load (barbell), while Lateral Burpee Over Bar is a bodyweight gymnastics movement. With two modalities present, this creates a 50/50 split between Gymnastics and Weightlifting.