Workout Description

Why This Workout Is Hard

The 135/95lb power cleans are moderate weight but become challenging when performed for 3 reps every 30 seconds across 10 rounds with minimal rest. The lateral barbell burpees after heavy pulls create significant fatigue accumulation and movement interference. The forced pace prevents adequate recovery between rounds, and the combination of barbell cycling under time pressure with explosive burpee movements will push most athletes to their limits over 15+ minutes of work.

Training Focus

This workout develops the following fitness attributes:

• Power (9/10): Power cleans are purely explosive, and burpees require rapid transitions from floor to jump, making this heavily power-dependent across all rounds.
• Stamina (8/10): High-rep lateral barbell burpees after power cleans will severely test muscular endurance, especially in shoulders, core, and legs across multiple rounds.
• Speed (8/10): 30-second cap creates urgency for fast power clean cycling and explosive burpee transitions to maximize reps before time expires each round.
• Endurance (7/10): Ten rounds of 30-second intervals with 60-second rest creates significant cardiovascular demand through repeated high-intensity efforts and incomplete recovery.
• Strength (6/10): 135/95lb power cleans require moderate strength, while barbell burpees add resistance to bodyweight movement, creating meaningful strength demands.
• Flexibility (4/10): Power cleans demand hip and ankle mobility, while lateral burpees require shoulder flexibility and hip extension through multiple planes of motion.

Movements

• Lateral Burpee Over Bar
• Power Clean

Benchmark Notes

This workout consists of 10 rounds with a 30-second work cap followed by 60 seconds rest. Each round includes 3 Above Knee Power Cleans (135/95) followed by max lateral barbell burpees. Since it's scored as 'Reps', we're tracking total repetitions across all rounds. Movement Analysis: - Above Knee Power Clean (135/95): At this load, elite athletes can complete 3 reps in 6-8 seconds, intermediates in 8-12 seconds, beginners in 12-18 seconds - Lateral Barbell Burpees: Elite ~4 sec/rep, intermediate ~5-6 sec/rep, beginner ~7-8 sec/rep Round Breakdown (30-second cap): - Elite (L9-L10): Complete 3 cleans in 6-8 sec, leaving 22-24 sec for burpees = 4-5 burpees per round - Advanced (L7-L8): Complete 3 cleans in 8-10 sec, leaving 20-22 sec for burpees = 3-4 burpees per round - Intermediate (L5-L6): Complete 3 cleans in 10-12 sec, leaving 18-20 sec for burpees = 2-3 burpees per round - Beginner (L2-L4): Complete 3 cleans in 12-18 sec, leaving 12-18 sec for burpees = 1-2 burpees per round - Novice (L1): May only complete 2-3 cleans with 0-1 burpees per round Fatigue Considerations: With 60 seconds rest between rounds, fatigue accumulation is moderate. Later rounds (7-10) may see 10-15% performance decline in burpee output while power clean consistency should remain relatively stable due to the short duration and adequate rest. Total Rep Calculation (10 rounds): - L10: 30 cleans + 45-50 burpees = 75-80 total reps → 380 reps - L9: 30 cleans + 40-45 burpees = 70-75 total reps → 360 reps - L8: 30 cleans + 35-40 burpees = 65-70 total reps → 330 reps - L7: 30 cleans + 30-35 burpees = 60-65 total reps → 300 reps - L6: 30 cleans + 25-30 burpees = 55-60 total reps → 270 reps - L5: 30 cleans + 20-25 burpees = 50-55 total reps → 240 reps - L4: 30 cleans + 15-20 burpees = 45-50 total reps → 210 reps - L3: 25-30 cleans + 10-15 burpees = 35-45 total reps → 180 reps - L2: 20-25 cleans + 5-10 burpees = 25-35 total reps → 150 reps - L1: 15-20 cleans + 0-5 burpees = 15-25 total reps → 120 reps No direct anchor match exists, but this follows similar patterns to Fight Gone Bad (3 rounds, max reps) scaled for the 10-round format with adequate rest periods. Final targets: L10: ~380 reps, L5: ~240 reps, L1: ~120 reps

Modality Profile

Power Clean is a weightlifting movement (W), Lateral Burpee Over Bar is a bodyweight gymnastics movement (G). Two modalities present, so 50/50 split.