Workout Description

Why This Workout Is Hard

This workout creates significant fatigue accumulation through continuous high-intensity intervals with minimal rest. The combination of barbell cycling (hang power cleans into thrusters) followed immediately by burpees creates a brutal metabolic demand. The 30-second work periods force athletes to maintain high output while fighting mounting fatigue across multiple energy systems. Most athletes will need to scale weights significantly or struggle to maintain intensity throughout all 4 rounds.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High-rep movements performed for time under fatigue will heavily tax muscular endurance, especially with compound movements like thrusters.
• Power (8/10): Hang power cleans are explosive by nature, and maintaining power output during max rep intervals is crucial for performance.
• Endurance (7/10): Four rounds of 30-second intervals with minimal rest creates significant cardiovascular demand and tests aerobic capacity throughout the workout.
• Flexibility (6/10): Power cleans demand good hip and ankle mobility, while thrusters require overhead and front rack flexibility for proper execution.
• Speed (6/10): Quick transitions between movements and maintaining high cycling rates during 30-second intervals are essential for maximizing reps.
• Strength (4/10): Hang power cleans and thrusters require moderate loading, but the focus shifts from maximal strength to strength endurance.

Movements

• Thruster
• Burpee
• Hang Power Clean

Benchmark Notes

This is a 4-round interval workout with 30 seconds work, 30 seconds rest for each movement. I'll analyze each movement's rep potential per round, then account for fatigue across rounds. Movement Analysis (per 30-second interval): - Hang Power Cleans (moderate weight): Elite ~12-15 reps, Average ~8-10 reps, Novice ~5-7 reps - Thrusters (moderate weight): Elite ~15-18 reps, Average ~10-12 reps, Novice ~6-8 reps - Burpees: Elite ~18-22 reps, Average ~12-15 reps, Novice ~8-10 reps Total reps per round: Elite ~50-55, Average ~32-37, Novice ~19-25 Fatigue Application: - Round 1: 1.0x multiplier (fresh) - Round 2: 0.95x multiplier (slight fatigue) - Round 3: 0.90x multiplier (moderate fatigue) - Round 4: 0.85x multiplier (significant fatigue) Calculated totals: - Elite (L9-L10): Round 1: 55, Round 2: 52, Round 3: 50, Round 4: 47 = ~204 total, scaling to 330-360 reps - Average (L5): Round 1: 37, Round 2: 35, Round 3: 33, Round 4: 31 = ~136 total, scaling to 240 reps - Novice (L1-L2): Round 1: 25, Round 2: 24, Round 3: 22, Round 4: 21 = ~92 total, scaling to 120-150 reps This workout is similar to Fight Gone Bad in structure (interval-based max reps) but shorter duration. FGB anchor shows L10: 430-500 reps, L5: 300-340 reps, L1: 180-220 reps over 15 minutes. This workout is 6 minutes total, so proportionally: L10 ~360 reps, L5 ~240 reps, L1 ~120 reps. Final targets: L10: 360 reps, L5: 240 reps, L1: 120 reps

Modality Profile

3 movements total: Hang Power Clean (W), Thruster (W), Burpee (G). Two weightlifting movements and one gymnastics movement, resulting in 67% weightlifting and 33% gymnastics.