Workout Description

Why This Workout Is Medium

While the power clean weights are moderate-heavy (135/95 for most rounds), the low volume (only 2 reps per round) and generous rest structure (1 minute between rounds) prevent significant fatigue accumulation. Ring dips are manageable for average athletes in small sets. The 30-second work windows create natural breaks, and the ascending weight scheme allows athletes to warm up progressively. Most CrossFitters can complete this as prescribed.

Training Focus

This workout develops the following fitness attributes:

• Power (8/10): Touch and go power cleans are explosive hip extension movements requiring maximum power output in short bursts.
• Strength (7/10): Power cleans progress from 95/65 to 135/95 pounds, requiring significant strength especially in later rounds when fatigue accumulates.
• Stamina (6/10): Ring dips will challenge upper body pushing stamina across rounds, while power cleans test posterior chain endurance with ascending loads.
• Endurance (4/10): Five rounds with 1-minute rest provides moderate cardiovascular demand, but rest periods allow for significant recovery between efforts.
• Flexibility (4/10): Power cleans demand good hip, ankle, and shoulder mobility for proper catch position and full extension.
• Speed (3/10): 30-second work windows create urgency, but 1-minute rest allows for deliberate movement quality over rapid cycling.

Movements

• Ring Dip
• Touch and Go Power Clean

Benchmark Notes

This workout consists of 5 rounds with 30 seconds of 2 touch-and-go power cleans followed by 30 seconds of 2 ring dips, with 1 minute rest between rounds. The power clean weight progresses: 95/65 (R1), 115/75 (R2), then 135/95 (R3-5). Total work time is 5 minutes with 4 minutes of rest. Movement Analysis: - Touch-and-go power cleans: At lighter weights (95-115), elite athletes can complete 2 reps in 3-4 seconds, allowing 7-8 cycles per 30-second window (14-16 reps). At 135lbs, this drops to 5-6 cycles (10-12 reps) due to increased load. - Ring dips: Elite athletes can complete 2 reps in 2-3 seconds, allowing 10-15 cycles per 30-second window (20-30 reps). Round-by-round breakdown for elite (L9-L10): - Round 1 (95lbs): 14-16 cleans + 20-25 dips = 34-41 reps - Round 2 (115lbs): 12-14 cleans + 18-22 dips = 30-36 reps - Round 3 (135lbs): 10-12 cleans + 16-20 dips = 26-32 reps - Round 4 (135lbs): 8-10 cleans + 14-18 dips = 22-28 reps (fatigue) - Round 5 (135lbs): 6-8 cleans + 12-16 dips = 18-24 reps (significant fatigue) Total elite range: 130-161 reps, setting L10 at 100 reps as a conservative elite threshold. For intermediate athletes (L5), expect 60-70% of elite performance due to slower cycle times and earlier fatigue onset. Beginners (L1) may struggle with ring dips and heavier cleans, achieving 20-30% of elite performance. The 1-minute rest periods allow partial recovery but cumulative fatigue significantly impacts rounds 4-5, especially with the heavier loading. Final targets: L10: 100+ reps, L5: 60 reps, L1: 20 reps

Modality Profile

Touch And Go Power Clean is a weightlifting movement with external load (barbell), Ring Dip is a gymnastics bodyweight movement. Two modalities present: 50% Gymnastics, 50% Weightlifting.