Workout Description

Why This Workout Is Very Hard

The 225/155lb power cleans are heavy for most athletes, requiring significant strength and technique. Combined with 7 rounds creating high volume, pull-ups that will fatigue grip after heavy barbell work, and lateral burpees adding metabolic stress, this creates multiple limiting factors. The continuous format with no built-in rest means fatigue accumulates rapidly across strength, grip, and cardiovascular systems simultaneously.

Benchmark Times for WOD

• Elite: <6:00
• Advanced: 7:00-8:00
• Intermediate: 9:00-10:00
• Beginner: >18:00

Training Focus

This workout develops the following fitness attributes:

• Power (9/10): Power cleans are explosive by nature, and lateral burpees require rapid transitions and explosive hip extension for efficiency.
• Stamina (8/10): High volume of pull-ups combined with lateral burpees over seven rounds will heavily tax upper body and core muscular endurance.
• Strength (8/10): Heavy power cleans at 225/155 lbs require significant strength, especially as fatigue accumulates through seven demanding rounds.
• Endurance (7/10): Seven rounds of continuous work with heavy power cleans and high-skill movements creates significant cardiovascular demand and aerobic stress.
• Flexibility (6/10): Power cleans demand good hip, ankle, and shoulder mobility, while lateral burpees require dynamic range of motion throughout.
• Speed (6/10): Fast cycling between three distinct movements with minimal rest requires quick transitions and sustained pace over seven rounds.

Movements

• Lateral Burpee Over Bar
• Power Clean
• Pull-Up

Benchmark Notes

This workout consists of 7 rounds of 3 Power Cleans (225/155), 6 Pull-Ups, and 9 Lateral Barbell Burpees. I'll analyze this movement by movement with fatigue considerations. Movement Analysis: - Power Cleans at 225/155: This is heavy loading (roughly 80-85% of typical CrossFit Rx weights). Each rep will take 3-4 seconds fresh, increasing to 4-6 seconds under fatigue - Pull-Ups: Standard kipping pull-ups, 1.5-2 seconds per rep fresh, degrading to 2-3 seconds with grip fatigue - Lateral Barbell Burpees: These are slower than regular burpees due to the lateral jump over the barbell, approximately 4-5 seconds per rep fresh, increasing to 5-7 seconds under fatigue Round-by-Round Breakdown: Rounds 1-2 (1.0x multiplier): Power cleans 9-12 sec, pull-ups 9-12 sec, burpees 36-45 sec = 54-69 sec per round Rounds 3-4 (1.2x multiplier): Power cleans 11-14 sec, pull-ups 11-14 sec, burpees 43-54 sec = 65-82 sec per round Rounds 5-6 (1.3x multiplier): Power cleans 12-16 sec, pull-ups 12-16 sec, burpees 47-59 sec = 71-91 sec per round Round 7 (1.5x multiplier): Power cleans 14-18 sec, pull-ups 14-18 sec, burpees 54-68 sec = 82-104 sec Transitions: Minimal equipment changes, approximately 3-5 seconds between movements for elite, 5-8 seconds for intermediate, 8-12 seconds for recreational athletes. Set Breaking: The heavy power cleans will likely be singles after round 3-4. Pull-ups will break into smaller sets (3-2-1 or 2-2-2) in later rounds. Burpees will be unbroken but with increasing rest between reps. Total Time Estimation: - Elite (L10): 2 rounds at 60 sec + 2 rounds at 70 sec + 2 rounds at 80 sec + 1 round at 90 sec = 480 seconds (8:00) - Advanced (L5): 2 rounds at 75 sec + 2 rounds at 90 sec + 2 rounds at 105 sec + 1 round at 120 sec = 660 seconds (11:00) - Recreational (L1): 2 rounds at 120 sec + 2 rounds at 150 sec + 2 rounds at 180 sec + 1 round at 210 sec = 1050 seconds (17:30) Anchor Comparison: This workout is most similar to DT (5 rounds: 12 deadlift, 9 hang clean, 6 push jerk at 155/105) but with heavier loading and different movement pattern. DT anchors are L10: 360-420 sec, L5: 540-660 sec, L1: 840-960 sec. Given the heavier power clean loading (225 vs 155) and the addition of burpees, I'm scaling upward by approximately 20-25% from DT times. Final Targets: L10: 360 sec (6:00), L5: 600 sec (10:00), L1: 1080 sec (18:00)

Modality Profile

Power Clean is weightlifting (W), Pull-Up is gymnastics (G), and Lateral Burpee Over Bar is gymnastics (G). With 2 gymnastics movements and 1 weightlifting movement, the breakdown is 33% gymnastics and 67% weightlifting.