Workout Description

Why This Workout Is Hard

The 175/115lb power cleans are moderately heavy for most athletes, but the partner dependency creates unique pressure - Partner A must maintain pace or Partner B suffers. The lateral barbell burpees add grip fatigue before cleans, while Partner B faces isometric grip challenge. The 14-minute duration with forced switching creates continuous intensity with limited recovery, making this significantly harder than the individual elements suggest.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): Repeated power cleans and burpees will exhaust grip, shoulders, and legs. Farmers hold tests grip stamina while partner works continuously.
• Endurance (7/10): 14-minute AMRAP with partner dependency creates sustained cardiovascular demand, though farmers hold provides brief recovery periods between power clean rounds.
• Power (7/10): Power cleans are explosive by nature. Burpees require rapid transitions from floor to jump, creating high power output demands.
• Strength (6/10): 175/115 power cleans and 50/35 DB farmers hold require significant strength, though not maximal loads for most athletes.
• Speed (6/10): Partner dependency creates urgency to cycle quickly through movements. Fast transitions between cleans and burpees maximize partner's hold time.
• Flexibility (4/10): Power cleans demand good hip, ankle, and shoulder mobility. Lateral burpees require basic movement patterns with moderate range demands.

Movements

• Lateral Burpee Over Bar
• Dumbbell Farmers Hold
• Power Clean

Benchmark Notes

This is a 14-minute partner AMRAP with Partner A performing 5 Power Cleans (175/115) + 3 Lateral Barbell Burpees while Partner B holds DB Farmers Hold (50/35). Partners switch after A completes the couplet, and A must stop if B drops the DBs. Movement Analysis: - Power Clean (175/115): At this load (~75-80% of typical Grace weight), expect 2.5-3 sec per rep for elite, 3.5-4 sec for intermediate, 5-6 sec for novice - Lateral Barbell Burpees: More complex than standard burpees, expect 5-6 sec per rep for elite, 7-8 sec intermediate, 9-10 sec novice - DB Farmers Hold: Limiting factor - elite can hold 50/35 for 45-60 sec, intermediate 30-45 sec, novice 20-30 sec Round Breakdown: Each round = 5 Power Cleans + 3 Burpees + transition/switch time - Elite: 5×3 + 3×6 + 5 sec transition = 38 sec per round - Intermediate: 5×4 + 3×8 + 8 sec transition = 52 sec per round - Novice: 5×6 + 3×10 + 12 sec transition = 72 sec per round Farmers Hold Constraint: The hold duration limits round frequency. Elite athletes can maintain longer holds allowing more rounds, while novices will have frequent drops forcing Partner A to stop. Fatigue Considerations: Power cleans at 175/115 will degrade significantly after round 5-6. Burpees compound grip and metabolic fatigue. By round 8+, expect 20-30% slower times. 14-Minute Projections: - L10 (Elite): ~11 rounds - can maintain 60+ sec holds, efficient barbell cycling - L5 (Intermediate): ~6.7 rounds - moderate hold times, some barbell singles - L1 (Novice): ~3.5 rounds - frequent DB drops, slow barbell cycling, longer transitions This workout has no direct anchor match, but the power clean loading and time domain suggest scaling from Grace-style benchmarks adjusted for the partner constraint and burpee addition. Final targets: L10: 10.9 rounds, L5: 6.7 rounds, L1: 3.5 rounds

Modality Profile

Power Clean is weightlifting (barbell movement), Lateral Burpee Over Bar is gymnastics (bodyweight movement), and Dumbbell Farmers Hold is weightlifting (external load). Two weightlifting movements and one gymnastics movement gives a 67/33 split favoring weightlifting.