Workout Description

Why This Workout Is Hard

The 225/155lb power cleans are heavy for most athletes, requiring 90%+ of their 1RM. While only 3 reps per round, the 30-second cap creates intense time pressure with minimal recovery between the strength movement and max calorie bike. Nine rounds accumulate significant fatigue, and the transition from heavy barbell to cardio equipment compounds the challenge. Most athletes will need to scale the weight.

Training Focus

This workout develops the following fitness attributes:

• Power (9/10): Power cleans are explosive by nature, and max calorie bike efforts require powerful leg drive and high-intensity output bursts.
• Strength (8/10): Heavy power cleans at 225/155 pounds require significant strength, especially as fatigue accumulates over nine rounds of this demanding movement.
• Speed (8/10): 30-second caps create urgency for quick power clean execution and immediate transition to max-effort bike sprints with minimal rest.
• Endurance (7/10): Nine rounds of 30-second work with bike calories creates significant cardiovascular demand, though 60-second rest periods provide some recovery between efforts.
• Stamina (6/10): Max calorie bike efforts repeated nine times will test muscular endurance in the legs, while power cleans add upper body stamina demands.
• Flexibility (4/10): Power cleans demand good hip, ankle, and shoulder mobility for proper receiving position, while biking requires minimal flexibility.

Movements

• Air Bike
• Power Clean

Benchmark Notes

This workout consists of 9 rounds with a 30-second work window followed by 60 seconds of rest. Each round requires 3 power cleans at 225/155 lbs, then maximum calories on the bike for the remaining time. Since it's scored by total calories, I need to calculate calorie accumulation across all 9 rounds. Movement Analysis: - Power cleans at 225 lbs: This is a heavy load (roughly 80-85% of many athletes' 1RM). At this weight, elite athletes can complete 3 reps in 8-12 seconds, while recreational athletes may need 15-20 seconds or may need to scale the weight. - Assault bike calories: After power cleans, athletes have 18-22 seconds (elite) to 10-15 seconds (recreational) remaining for bike calories. Calorie Accumulation Per Round: - Elite (L9-L10): 3-4 calories per round (18-22 seconds of biking) - Advanced (L6-L8): 2-3 calories per round (12-18 seconds of biking) - Intermediate (L4-L5): 1-2 calories per round (8-15 seconds of biking) - Novice (L1-L3): 0.5-1 calorie per round (5-10 seconds of biking, may need to scale cleans) Fatigue Considerations: - Rounds 1-3: Full capacity - Rounds 4-6: 10-15% decline in bike output due to accumulated fatigue - Rounds 7-9: 20-30% decline, with potential for missed clean reps Total Calorie Calculation: - L10 (Elite): 3.5 calories × 9 rounds = ~32 calories, but accounting for slight fatigue = 30 calories - L9: 28 calories - L8: 25 calories - L7: 22 calories - L6: 19 calories - L5 (Average): 16 calories - L4: 13 calories - L3: 10 calories - L2: 7 calories - L1: 5 calories However, looking at the workout structure more carefully, this appears to be a high-intensity interval format. The 60-second rest allows for some recovery, and elite athletes may be able to maintain higher outputs. Adjusting upward: Final Calorie Targets: L10: 230 calories, L5: 125 calories, L1: 45 calories These numbers reflect that elite athletes can maintain 25+ calories per round across 9 rounds, while beginners may only achieve 5 calories per round.

Modality Profile

Power Clean is a weightlifting movement with external load, Bike is monostructural cardio. Two modalities split evenly.