Workout Description

Why This Workout Is Hard

This workout combines moderate-heavy barbell cycling (135/95 lb power cleans) with a forced pace element that prevents strategic rest. The EMOM toes-to-bar creates continuous grip fatigue that compounds with each minute, making the cleans progressively harder. Athletes must complete 55 cleans while interrupted every minute for gymnastics work. The combination of grip interference, forced pacing, and moderate volume pushes this firmly into Hard territory—many athletes will need to scale the weight as fatigue accumulates.

Benchmark Times for Car Wash

• Elite: <4:15
• Advanced: 5:00-6:00
• Intermediate: 7:00-8:00
• Beginner: >15:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): 55 power cleans plus accumulated toes-to-bar creates significant muscular endurance demand. Grip fatigue becomes a major limiter as both movements tax forearms and hip flexors repeatedly.
• Endurance (7/10): The EMOM structure with continuous work creates sustained cardiovascular demand. Athletes must maintain elevated heart rate throughout while managing fatigue from both movements over an extended time domain.
• Power (7/10): Power cleans are inherently explosive movements requiring rapid hip extension. The moderate load still demands significant power output, especially as fatigue accumulates throughout the workout.
• Speed (6/10): The EMOM constraint forces athletes to cycle through cleans efficiently between toes-to-bar sets. Quick transitions and fast cycling on cleans become essential to finish within reasonable time.
• Strength (5/10): 135/95 lb power cleans represent moderate loading requiring solid strength. Not maximal effort, but enough weight that fatigue accumulates and technique must be maintained under duress.
• Flexibility (5/10): Toes-to-bar demands good hamstring flexibility and shoulder mobility. Power cleans require adequate hip, ankle, and thoracic mobility for proper receiving position.

Movements

• Power Clean
• Toes-to-Bar

Scaling Options

Weight: Scale to 115/75 lb (intermediate) or 95/65 lb (beginner) - bar should feel moderate for sets of 5-7 when fresh. TTB substitutions: Hanging knee raises, V-ups, or toes-to-rig (lying). Volume: Reduce to 3 TTB per minute or 40 total cleans. For newer athletes, consider removing EMOM structure entirely and doing 40 cleans + 40 hanging knee raises for time.

Scaling Explanation

Scale the barbell if you cannot perform 10+ unbroken power cleans when fresh at Rx weight, or if your clean technique breaks down (catching with a rounded back, excessive arm pull). Scale TTB if you cannot perform 5 unbroken when fresh or if sets of 5 take longer than 15 seconds. The goal is finishing in 8-14 minutes with consistent work each minute. If an athlete is spending 30+ seconds on TTB, they won't have time to chip away at cleans and the workout loses its intended stimulus. Prioritize movement quality on cleans - a missed lift or tweaked back isn't worth it.

Intended Stimulus

Moderate-duration glycolytic grinder lasting 8-14 minutes. This workout challenges athletes to maintain power output on a moderately heavy barbell while managing grip fatigue and midline stability from the recurring toes-to-bar. The EMOM structure creates forced rest but also accumulating fatigue that makes each set of cleans progressively harder. Primary challenge is pacing and grip management.

Coach Insight

Do the math early: if this takes 10 minutes, you'll do 50 TTB plus 55 cleans. Break cleans into manageable sets from the start - don't go unbroken early. Aim for 5-7 cleans per minute after completing TTB, giving yourself 15-20 seconds before the next minute. Quick, efficient TTB are essential - use a strong kip and don't death-grip the bar. Touch-and-go cleans save time but burn grip; consider singles with a quick reset if grip is limiting. Keep elbows high in the catch to reduce arm fatigue. Common mistake: going too fast on cleans in minutes 1-3 and hitting a wall when TTB volume accumulates.

Benchmark Notes

55 power cleans (135/95) with 5 toes-to-bar every minute starting at 0:00. Faster finishes mean fewer TTB sets, so the workout rewards aggressive barbell cycling while staying composed on the pull. Rough TTB totals: ~4–5 min ≈ 25 reps, ~8 min ≈ 40–45 reps, ~15 min ≈ 75+ reps. Benchmarks (male): L10 ≤4:15, L5 ~8:00, L1 ≥15:00.

Modality Profile

Power Clean is a weightlifting movement (barbell with external load). Toes-to-Bar is a gymnastics movement (bodyweight hanging core exercise). Two movements total: 1 weightlifting + 1 gymnastics = 50% each modality.