Workout Description

Why This Workout Is Hard

This is a fast, interruption-based sprint with an EMOM tax. The 25 power cleans at 135/95 add meaningful load, the burpees drive heart rate, and the wall balls fracture rhythm every minute. Movement complexity averages moderate-to-advanced, and most capable athletes finish in the 8–12 minute range. No special volume or scheme modifiers apply, yielding an overall Hard challenge.

Benchmark Times for Bottle Rocket

• Elite: <7:30
• Advanced: 8:30-9:30
• Intermediate: 10:30-11:30
• Beginner: >20:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (7/10): Dozens of bodyweight reps plus frequent sets of wall balls, alongside barbell singles or small sets, require muscular endurance—especially in legs, hips, and shoulders under fatigue.
• Endurance (6/10): Burpees and recurring wall balls drive sustained breathing and heart rate. The EMOM cadence keeps you working with minimal rest, demanding aerobic efficiency without being a long-duration grind.
• Power (6/10): Explosive hip extension in both the clean and wall ball is critical. Power output must be repeated reliably with short interruptions from the EMOM.
• Strength (5/10): The 135/95 lb power clean is moderate-to-heavy for many. It tests repeated submaximal strength rather than pure one-rep max capability.
• Speed (5/10): Fast transitions and crisp singles on the barbell help, but the EMOM structure intentionally breaks up pure sprinting and enforces brief stops each minute.
• Flexibility (2/10): Standard ROM demands: squat depth for wall balls and neutral spine in the clean. No extreme mobility requirements beyond sound positions.

Movements

• Power Clean
• Burpee
• Wall Ball Shot

Scaling Options

Scale to: 95/65 lb power clean (or 115/75) • 20 burpees each set instead of 25 • 5 wall balls EMOM (20/14) or 7 reps with a lighter 14/10 ball

Scaling Explanation

These options preserve the disruption of the EMOM and the triplet feel while adjusting load and volume to keep intensity high and finish near the intended time domain.

Intended Stimulus

Fast and intense with controlled urgency. Hit 7 unbroken wall balls on the minute and immediately return to work. Burpees should be steady but quick, avoiding redline. Power cleans are efficient singles or small sets with minimal rest. Aim to finish before the 12-minute mark while keeping movement quality sharp.

Coach Insight

Pace the burpees just below your redline so you don’t blow up before the cleans. Plan cleans as fast singles from the start, minimizing setup time. The one tip: Finish each wall-ball set unbroken in 10–15 seconds and get right back to work. Avoid starting too hot, resting after the EMOM, or letting barbell setup creep longer each rep.

Benchmark Notes

These times represent completion from beginner to elite. Lower times indicate better performance. If you’re near the slower levels, reduce load or wall-ball reps to keep moving. Advanced athletes should aim to maintain unbroken wall balls each minute and minimize burpee hesitation while cycling cleans efficiently.

Modality Profile

Most time is spent on weightlifting: power cleans and frequent wall balls. Burpees contribute the gymnastics component. There’s no monostructural element like running or rowing. The EMOM layer increases total weighted work while limiting continuous sprinting, shifting emphasis toward loaded movements.

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