Workout Description

Why This Workout Is Hard

The 155/100lb power cleans are moderately heavy for most athletes, but the continuous 7-round format with no built-in rest creates significant fatigue accumulation. Lateral barbell burpees after power cleans will compromise grip and breathing, making the double-unders progressively harder. The combination of moderate loading with high volume and movement interference pushes this beyond medium difficulty, though it's not quite very hard due to manageable individual rep counts.

Benchmark Times for WOD

• Elite: <7:00
• Advanced: 8:00-9:00
• Intermediate: 10:00-11:00
• Beginner: >18:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume of lateral burpees and double unders combined with repeated power cleans will heavily tax muscular endurance across multiple muscle groups.
• Power (8/10): Power cleans are explosive by nature, lateral burpees require explosive hip extension, and double unders demand rapid wrist turnover and jumping power.
• Endurance (7/10): Seven rounds of continuous work with power cleans, burpees, and double unders creates significant cardiovascular demand with minimal rest opportunities.
• Strength (6/10): Power cleans at 155/100 lbs require moderate to heavy loading, demanding significant strength especially as fatigue accumulates through seven rounds.
• Speed (6/10): Fast transitions between three distinct movement patterns and maintaining cycle speed on double unders under fatigue becomes increasingly challenging.
• Flexibility (4/10): Power cleans require good hip and ankle mobility, while lateral burpees demand thoracic spine mobility and overhead positioning for double unders.

Movements

• Power Clean
• Lateral Burpee Over Bar
• Double-Under

Benchmark Notes

This workout consists of 7 rounds of 3 Power Cleans (155/100), 5 Lateral Barbell Burpees, and 30 Double Unders. I'll analyze this movement by movement with fatigue considerations. Movement Analysis: - Power Clean (155/100): At this load (~70-80% of typical 1RM for most athletes), expect 2-3 sec per rep fresh, scaling to 3-4 sec with fatigue - Lateral Barbell Burpees: More complex than standard burpees due to lateral movement over barbell, expect 4-5 sec per rep fresh, scaling to 5-6 sec with fatigue - Double Unders: In rhythm, 0.5 sec per rep, but expect some breaks and re-starts, especially when fatigued Round-by-Round Breakdown (Elite Level): Rounds 1-2: Power cleans 3x3=9 sec, burpees 5x4.5=22.5 sec, DUs 30x0.5=15 sec, transitions 6 sec = 52.5 sec per round Rounds 3-4: 1.15x fatigue = 60 sec per round Rounds 5-6: 1.25x fatigue = 66 sec per round Round 7: 1.4x fatigue = 73 sec Total elite time: 2x52.5 + 2x60 + 2x66 + 73 = 430 seconds (7:10) This workout is most similar to a medium-duration chipper with mixed modal demands. The combination of moderate-heavy barbell work, gymnastics burpees, and cardio double-unders creates significant cumulative fatigue. Comparing to benchmarks like DT (5 rounds barbell complex, L10: 360-420 sec) and Helen (3 rounds mixed modal, L10: 450-510 sec), this 7-round workout should fall in the 7-12 minute range for most athletes. Final targets: L10: 420 sec (7:00), L5: 660 sec (11:00), L1: 1080 sec (18:00)

Modality Profile

Power Clean is weightlifting (W), Lateral Burpee Over Bar is gymnastics (G), Double-Under is gymnastics (G). Two gymnastics movements and one weightlifting movement gives us 33% G, 67% W, 0% M.