Workout Description

Why This Workout Is Hard

Density: 120 total reps with mixed load factors (100 C2B at 0.5, 20 cleans at 4.0) ≈ 130 units over ~13 minutes ≈ 10 units/min → 20 points. Complexity average: Chest-to-Bar (80) and Clean (60) → 70. Time domain: 12–20 minutes → 70. Base score: 0.4×20 + 0.3×70 + 0.3×70 = 50. No modifiers apply. Final rating: Hard.

Benchmark Times for AGOQ 18.2

• Elite: <9:00
• Advanced: 9:30-10:00
• Intermediate: 11:00-12:00
• Beginner: >15:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (7/10): High-volume gymnastics (100 C2B) tests muscular endurance in grip, lats, and pulling, especially across four rounds.
• Strength (7/10): The clean at 245/170 lb is very heavy for volume, demanding significant absolute strength to move repeated singles under fatigue.
• Power (7/10): Cleans require repeated explosive hip extension; successful athletes generate powerful singles with consistent bar speed.
• Speed (5/10): Moderate cycling: quick transitions and efficient singles on the barbell with controlled, repeatable pull-up sets drive pace.
• Endurance (4/10): Primarily a short-to-mid time domain piece with no pure cardio element; breathing matters but the limiter is not sustained aerobic capacity.
• Flexibility (2/10): Basic overhead and front rack mobility are needed, but there are no extreme range-of-motion positions required.

Movements

• Chest-to-Bar Pull-Up
• Clean

Scaling Options

Scale to: 15 Chest-to-Bar + 5 cleans (205/145 lb) • 20 Pull-Up (or banded C2B) + 5 cleans (185/125 lb) • 20 Ring Row + 5 cleans (155/105 lb)

Scaling Explanation

Reduces gymnastics skill/volume and barbell loading to preserve the pulling stamina stimulus and heavy single clean cadence without changing the workout’s structure or intent.

Intended Stimulus

A gritty pull-and-lift couplet. The pull-ups should be managed in smart sets that minimize failure while keeping rest short. Cleans should be controlled singles with quick setup and consistent cadence. Expect forearm and lat fatigue, heavy breathing, and a steady grind that stays just below redline until the final round sprint.

Coach Insight

Pace the pull-ups from round one—planned breaks beat forced failures. Keep transitions tight and breathe between clean singles. One tip: Commit to a clean cadence (e.g., one rep every 8–10 seconds) and hold it. Avoid overreaching early on C2B, sloppy setups on the barbell, and resting too long before picking the bar up.

Benchmark Notes

Levels reflect total time to complete 4 rounds of 25 chest-to-bar pull-ups and 5 heavy cleans. L1–L3 athletes often hit the 15-minute cap, while intermediate (L5) finish near 12 minutes. Advanced and elite athletes finish 9–10 minutes or faster with steady C2B sets and quick singles on cleans.

Modality Profile

Two movements split between gymnastics (chest-to-bar pull-ups) and weightlifting (heavy cleans). Most time is spent on high-volume pulling, so gymnastics comprises the majority. The cleans are heavy singles or small clusters, representing a substantial but smaller portion of total work. No monostructural element is present.

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