Workout Description

Why This Workout Is Hard

Twenty minutes of repeating squat cleans, burpees over the bar, pull-ups, and short runs creates sustained fatigue with limited rest. The heavy-ish barbell (155/135) adds strength demand while burpees and pull-ups tax grip and breathing. Movement complexity is moderate-to-advanced, but pacing can be steady. Overall density and mixed fatigue place this solidly in the Hard range for most athletes.

Training Focus

This workout develops the following fitness attributes:

• Stamina (7/10): Multiple sets of pull-ups and burpees plus repeated barbell efforts require muscular endurance in grip, hips, and midline across many rounds.
• Endurance (6/10): A 20-minute clock with repeated 200 m runs and burpees demands solid aerobic capacity to sustain pace without redlining early.
• Power (6/10): Explosive hip extension for squat cleans is key, especially as fatigue mounts, while the other elements are less power-dependent.
• Strength (5/10): Squat cleans at 155/135 require respectable strength, though the stimulus is submaximal and repeated rather than true 1-rep max efforts.
• Speed (5/10): Moderate cycling and quick transitions help, but heavy cleans and pull-up breaks limit pure sprint speeds.
• Flexibility (3/10): Clean receiving position and squat depth need adequate ankle, hip, and front-rack mobility, but demands are not extreme for most athletes.

Movements

• Squat Clean
• Burpee Over the Bar
• Run
• Pull-Up

Scaling Options

Scale to: 5 Squat Cleans 115/85 lb, 10 Burpees Over Bar, 12 Jumping Pull-Ups, 200 m Run • 4 Squat Cleans 135/95 lb, 10 Burpees, 12 Ring Rows, 200 m Run • 5 Power Cleans 95/65 lb, 8 Burpees, 10 Assisted Pull-Ups, 150 m Run

Scaling Explanation

These options reduce barbell load and upper-body pulling difficulty while preserving the workout’s mixed-modal, steady-grind feel and round flow.

Intended Stimulus

A steady grind that never fully lets up. Aim for controlled singles on the squat cleans, quick but sustainable burpees, small pull-up sets with short breaks, and consistent, relaxed 200 m runs. You should feel challenged but in control, able to keep moving and avoid long rests for the full 20 minutes.

Coach Insight

Pace early. Find a repeatable round time and stick to it. Singles on the barbell from the start will keep your heart rate manageable. The one tip: set and hold a pull-up break strategy (e.g., 5-5-5) to protect your grip for cleans. Avoid sprinting the first runs or burpees. Big early sets on pull-ups or touch-and-go cleans usually backfire by minute eight.

Benchmark Notes

Scored by total rounds (plus reps) completed in 20 minutes. Hitting L5 (~6.6 rounds) means steady singles on squat cleans, quick but controlled burpees, manageable pull-up sets, and consistent 200 m runs. Higher levels require faster transitions, smaller rest, and efficient barbell cycling under fatigue.

Modality Profile

Gymnastics dominates with burpees and pull-ups each round. Monostructural work from the 200 m run drives steady aerobic demand. Weightlifting from the squat cleans adds a significant strength-technique piece but occupies less total time than the bodyweight movements.

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