Workout Description

Movements

• Power Clean

Benchmark Notes

This is a 10-round interval workout with 30-second work periods and 60-second rest. Each round: 3 Power Cleans (155/105) + Max Lateral Barbell Burpees. Power Clean analysis: At 155/105, these are moderate-heavy loads. Fresh state: ~2-3 sec per rep = 6-9 seconds for 3 reps. With 30-second cap, allows 21-24 seconds for max burpees. Lateral Barbell Burpee analysis: These are slower than regular burpees due to lateral movement over barbell. Fresh state: ~4-5 seconds per rep. Round-by-round breakdown: Rounds 1-2: 3 cleans (7 sec) + 4-5 burpees = 7-8 total reps. Rounds 3-4: Fatigue 1.1x, 3 cleans (8 sec) + 4 burpees = 7 reps. Rounds 5-6: Fatigue 1.2x, 3 cleans (8-9 sec) + 3-4 burpees = 6-7 reps. Rounds 7-8: Fatigue 1.4x, 3 cleans (9-10 sec) + 3 burpees = 6 reps. Rounds 9-10: Fatigue 1.6x, 3 cleans (10-12 sec) + 2-3 burpees = 5-6 reps. Total calculation: Elite (L10): 8+8+7+7+7+7+6+6+6+6 = 68 reps. Good (L7): 7+7+6+6+6+6+5+5+5+5 = 58 reps. Average (L5): 6+6+5+5+5+5+4+4+4+4 = 48 reps. Beginner (L1): 4+4+4+3+3+3+3+3+3+3 = 33 reps. Scaled levels between these anchor points.