Workout Description

Why This Workout Is Hard

The 165/100lb Clean & Jerks are moderately heavy for most athletes, but the continuous 5-round format with only 30 double-unders as 'rest' creates significant fatigue accumulation. The barbell cycling becomes increasingly difficult as grip and shoulders fatigue, while the power clean + power jerk requirement prevents any efficiency from squat variations. Most athletes will need multiple breaks per round, extending time under tension considerably.

Benchmark Times for WOD

• Elite: <4:30
• Advanced: 5:00-5:30
• Intermediate: 6:30-7:30
• Beginner: >12:00

Training Focus

This workout develops the following fitness attributes:

• Power (9/10): Clean & jerk is quintessential power movement requiring explosive hip extension, fast turnover, and dynamic overhead drive for successful completion.
• Stamina (8/10): Thirty total clean & jerks at moderate-heavy weight plus 150 double unders tests muscular endurance across multiple muscle groups over extended duration.
• Endurance (7/10): Five rounds of heavy lifting combined with double unders creates significant cardiovascular demand, requiring sustained aerobic capacity throughout the workout.
• Strength (7/10): Clean & jerks at 165/100 lbs demand significant strength for most athletes, requiring near-maximal force production in complex movement pattern.
• Flexibility (6/10): Clean & jerk requires good ankle, hip, thoracic, and shoulder mobility for proper receiving positions and overhead stability throughout full range.
• Speed (6/10): Moderate rep scheme allows for steady pacing, but double unders and complex barbell cycling require quick transitions and efficient movement patterns.

Movements

• Power Clean
• Clean and Jerk
• Double-Under
• Power Jerk

Benchmark Notes

This workout is very similar to Grace (30 Clean and Jerk 135/95) but with heavier loading (165/100 vs 135/95) and double-unders added. Using Grace as the primary anchor: Grace L10: 90-120 sec, L5: 240-300 sec, L1: 480-600 sec. Movement breakdown per round: 6 Clean & Jerks at 165/100 (22% heavier than Grace) will take significantly longer - approximately 4-5 sec per rep for elite vs 3 sec in Grace due to heavier load. 30 Double-Unders add approximately 15-20 seconds per round for elite athletes. Round-by-round analysis: Round 1 (fresh): C&J 6 reps × 4 sec = 24 sec, DU 30 reps × 0.5 sec = 15 sec, transitions 3 sec = 42 sec total. Round 2: C&J fatigue 1.1x = 26 sec, DU = 15 sec, transitions 3 sec = 44 sec. Round 3: C&J fatigue 1.2x = 29 sec, DU = 16 sec, transitions 3 sec = 48 sec. Round 4: C&J fatigue 1.3x = 31 sec, DU = 17 sec, transitions 3 sec = 51 sec. Round 5: C&J fatigue 1.4x = 34 sec, DU = 18 sec, transitions 3 sec = 55 sec. Total elite time: 240 seconds (4:00). The heavier loading (+22% weight) and addition of double-unders significantly increases time compared to Grace. Elite athletes should complete in 4:30-5:00, intermediate in 7:30-8:00, novice in 11:00-12:00. Final targets: L10: 270 sec (4:30), L5: 450 sec (7:30), L1: 720 sec (12:00).

Modality Profile

4 movements total: Clean and Jerk (W), Double-Under (G), Power Clean (W), Power Jerk (W). 1 gymnastics movement (25%) and 3 weightlifting movements (75%).