Workout Description

Why This Workout Is Very Hard

This workout combines heavy barbell cycling with minimal rest, creating extreme fatigue accumulation. The power clean ladder reaches 205/135 (near 1RM territory for many) while fatigued, followed immediately by 2RM attempts. The back squat portion similarly builds to 255/165 under fatigue before max testing. The continuous high-intensity work with heavy loads, plus max effort testing while compromised, creates multiple limiting factors simultaneously that only experienced athletes can handle.

Benchmark Times for WOD

• Elite: <19:00
• Advanced: 21:00-23:00
• Intermediate: 25:00-27:00
• Beginner: >35:00

Training Focus

This workout develops the following fitness attributes:

• Strength (8/10): Heavy power cleans progress to 205/135, back squats to 255/165, plus 2RM attempts make this primarily a strength-focused workout.
• Endurance (7/10): Three separate time-capped sessions with 2K row and continuous movement patterns create significant cardiovascular demand across 37 total minutes.
• Power (7/10): Power cleans and DB snatches are explosive Olympic lifting variations, though heavy loads may reduce speed of execution.
• Stamina (6/10): Descending ladder format with moderate rep ranges tests muscular endurance, especially in shoulders and legs through multiple movement cycles.
• Flexibility (4/10): Power cleans require full hip extension and front rack mobility, while back squats demand ankle and hip flexibility for depth.
• Speed (3/10): Time caps create urgency, but heavy loads and strength focus limit cycling speed; emphasis on controlled, quality movement execution.

Movements

• Power Clean
• Row
• Back Squat
• Wall Ball
• Dumbbell Snatch

Benchmark Notes

This is a complex three-part workout with two 14-minute sections and one 9-minute section, totaling 37 minutes. Part 1: Power clean ladder (10@95, 8@135, 6@185, 4@205) plus alternating DB snatches (20+16+12+8 = 56 reps), then find 2RM power clean. The power cleans progress from moderate to heavy loads, requiring 2-3 sec per rep initially, increasing to 4-5 sec for the heavier singles. DB snatches at 50/35 take 2-3 sec each. Total movement time ~4-6 minutes, plus 2-3 minutes for 2RM attempts, leaving 5-7 minutes unused. Part 2: 2K row in 9 minutes. Using the 2K row anchor: L10 360-390 sec, L5 420-450 sec, L1 510-540 sec. Most athletes will complete this in 6-9 minutes with rest remaining. Part 3: Back squat ladder (10@135, 8@185, 6@225, 4@255) plus wall balls (20+16+12+8 = 56 reps), then find 2RM back squat. Back squats progress from moderate to heavy, taking 2-3 sec initially, up to 4-5 sec for heavy singles. Wall balls take 2-3 sec each. Total movement time ~5-7 minutes, plus 2-3 minutes for 2RM attempts. The workout is primarily limited by the strength components and 2RM attempts rather than pure conditioning. Elite athletes will complete all prescribed reps efficiently and achieve meaningful 2RM attempts, while novices may struggle with the heavier loads and time management. Total estimated times: L10: 19-20 minutes, L5: 27-28 minutes, L1: 35+ minutes (may not complete all components).

Modality Profile

5 movements total: Power Clean (W), Dumbbell Power Snatch (W), Row (M), Back Squat (W), Wall Ball (W). 4 weightlifting movements (80%) and 1 monostructural movement (20%).