Workout Description

Why This Workout Is Hard

While 185/115 isn't maximal, maintaining the same load across three technical Olympic lifts creates significant barbell cycling fatigue. The descending rep scheme provides some relief, but the combination of heavy deadlifts feeding directly into cleans, then jerks, means grip strength and posterior chain fatigue accumulate rapidly. Most average CrossFitters will need to break sets early and rest between movements.

Benchmark Times for Barbell Clean & Jerk Cycling

• Elite: <4:00
• Advanced: 5:00-6:00
• Intermediate: 7:00-8:00
• Beginner: >16:00

Training Focus

This workout develops the following fitness attributes:

• Power (9/10): Complex Olympic lifting combination emphasizes explosive triple extension in cleans and jerks throughout all sets.
• Strength (8/10): Relatively heavy loads for Olympic lifts require significant strength, especially maintaining technique through fatigue.
• Stamina (7/10): Thirty total reps of complex Olympic lifts challenges muscular endurance, particularly in shoulders, posterior chain, and grip.
• Flexibility (7/10): Olympic lifting sequence demands good mobility in ankles, hips, shoulders, and thoracic spine for safe execution.
• Speed (6/10): Quick transitions between Olympic lifts and maintaining cycle speed under load are crucial for good times.
• Endurance (5/10): Descending rep scheme with moderate weight creates sustained cardiovascular demand, but built-in rest between complex movements prevents maximal aerobic stress.

Movements

• Deadlift
• Hang Clean
• Jerk

Scaling Options

Weight recommendations: Scale to 65-75% of clean and jerk 1RM. Beginner: 95/65lb, Intermediate: 135/95lb. Movement substitutions: Power clean instead of hang clean, push press instead of jerk. Volume options: Reduce to 8-6-4-2 or 6-4-2 for beginners. Can separate clean and jerk into distinct movements if needed. Rest 45-60 seconds between movements if scaled.

Scaling Explanation

Scale if unable to perform 5+ unbroken hang cleans at prescribed weight or if jerk technique breaks down under fatigue. Priority is maintaining proper Olympic lifting positions and lockout overhead. Target time domain is 8-12 minutes - scale load if projected to go longer. Athletes should be able to cycle singles confidently at working weight before attempting Rx. Form deterioration on Olympic lifts is primary indicator for scaling.

Intended Stimulus

Moderate-length glycolytic workout (8-12 minutes) focusing on Olympic lifting technique under fatigue. Primary challenge is maintaining form through descending rep scheme while handling relatively heavy loads. Tests strength-endurance and technical proficiency in Olympic lifting complex.

Coach Insight

Break up sets early to maintain quality. Consider 6-4/5-3/4-2/2-2/2 rep schemes. Rest 20-30 seconds between movements. Keep deadlifts touch-and-go when possible. Maintain vertical torso on cleans. Focus on aggressive drive under bar for jerks. Common mistakes: rushing transitions, losing positions on cleans, soft front rack, and pressing out jerks. Save shoulders by cycling jerks quickly.

Benchmark Notes

This workout is most similar to DT (5 rounds of 12/9/6 at 155/105) but with descending reps and heavier weight (185/115). Analysis: 1. Base movement times (fresh): - Deadlift: 2.5s/rep - Hang Clean: 3s/rep - Jerk: 3s/rep 2. Round breakdown with fatigue: Round 1 (10 reps each): (2.5+3+3)*10 = 85s Round 2 (8 reps): (2.7+3.2+3.2)*8 = 73s Round 3 (6 reps): (2.9+3.4+3.4)*6 = 58s Round 4 (4 reps): (3.1+3.6+3.6)*4 = 41s Round 5 (2 reps): (3.3+3.8+3.8)*2 = 22s 3. Transitions: 5-8s between movements, increased with fatigue Total transition time: ~45s for elite 4. Impact of heavier load vs DT: - 185 vs 155 = ~20% heavier - Slower rep execution: +15% - More rest between sets: +10% DT anchor points (M/F): L10: 360-420s / 430-510s L5: 540-660s / 630-750s L1: 840-960s / 960-1080s Final targets after weight adjustment: L10 (M/F): 240s / 300s L5 (M/F): 480s / 570s L1 (M/F): 960s / 1080s

Modality Profile

All three movements (Deadlift, Hang Clean, Jerk) are weightlifting movements involving external loads with a barbell. Since all movements fall into the weightlifting category, this results in a 100% weightlifting modality profile.