Workout Description

Why This Workout Is Hard

This is a barbell cycling workout with 75 total reps across three complex movements performed continuously for 5 rounds. While the rep scheme per round (12-9-6) is moderate, the combination of deadlifts, hang power cleans, and push jerks creates significant fatigue accumulation—grip and leg fatigue from deadlifts directly impacts the cleans, and accumulated shoulder/core fatigue affects jerks. The 'for time' format with no built-in rest and heavy barbell work makes this challenging for average athletes. Most will need 8-12 minutes, experiencing substantial metabolic and technical demand.

Benchmark Times for Clean Jerks

• Elite: <3:00
• Advanced: 3:38-4:30
• Intermediate: 5:45-7:30
• Beginner: >21:30

Training Focus

This workout develops the following fitness attributes:

• Power (8/10): Hang power cleans and push jerks are inherently explosive movements requiring rapid force generation. Deadlifts transition to dynamic movements, emphasizing power output throughout.
• Stamina (7/10): Five rounds of compound barbell work challenges muscular endurance, particularly in legs, hips, and shoulders. Moderate rep ranges accumulate fatigue across multiple movement patterns.
• Strength (7/10): Deadlifts, hang power cleans, and push jerks demand significant force production. Heavy loads typical for these movements require substantial strength capacity to execute efficiently.
• Endurance (6/10): For-time format with 27 total reps across barbell movements creates sustained cardiovascular demand. Moderate intensity allows aerobic system engagement without maximal anaerobic stress.
• Speed (6/10): For-time format incentivizes quick movement cycling and minimal rest between reps. Barbell transitions and setup time moderate overall pace compared to bodyweight workouts.
• Flexibility (5/10): Hang power cleans and push jerks require moderate shoulder, hip, and ankle mobility. Deadlifts demand adequate hamstring and spinal mobility for proper positioning.

Movements

• Push Jerk
• Deadlift
• Hang Power Clean

Benchmark Notes

The push jerk and hang power clean are the primary skill/strength limiters under fatigue; barbell cycling efficiency and the ability to hold heavier loads unbroken across rounds separates levels. L5 (~8.5 min) uses moderate weight, breaks cleans into 5-4 and jerks into 4-2, with brief transitions.

Modality Profile

All three movements (Deadlift, Hang Power Clean, Push Jerk) are barbell-based weightlifting exercises requiring external load. 3 weightlifting movements / 3 total movements = 100% Weightlifting.