Workout Description

Why This Workout Is Very Hard

This workout combines heavy power cleans (185lbs is challenging for most) with high-skill double-unders in a pyramid format totaling 30 power cleans and 300 double-unders. The continuous nature prevents meaningful recovery, while grip fatigue from cleans severely compromises double-under performance. The combination of heavy barbell cycling under fatigue plus technical rope work creates multiple limiting factors simultaneously, requiring significant scaling for most athletes.

Benchmark Times for Clean Pyramid Scheme

• Elite: <6:00
• Advanced: 7:00-8:00
• Intermediate: 9:00-10:00
• Beginner: >18:00

Training Focus

This workout develops the following fitness attributes:

• Power (9/10): Power cleans are explosive by nature, requiring rapid force production from floor to shoulders, while double unders demand quick, coordinated power output.
• Stamina (8/10): High volume of power cleans (60 total) combined with 600 double unders tests muscular endurance in shoulders, back, and calves with minimal rest between sets.
• Endurance (7/10): The pyramid structure with double unders creates significant cardiovascular demand, requiring sustained aerobic capacity throughout the 60 total power cleans and 600 jump rope repetitions.
• Strength (7/10): 185-pound power cleans require substantial strength, especially as fatigue accumulates through the pyramid, challenging athletes to maintain proper form under load.
• Flexibility (6/10): Power cleans demand good ankle, hip, and shoulder mobility for proper catch position, while double unders require coordinated wrist and shoulder flexibility.
• Speed (6/10): The pyramid format encourages quick transitions between movements and efficient cycling of both power cleans and double unders to minimize total workout time.

Movements

• Power Clean
• Double-Under

Scaling Options

Reduce weight to 135/95 lbs or 70-80% of 1RM power clean. Substitute hang power cleans for full cleans. Replace double-unders with 60 single-unders or 15 burpees. Consider reducing pyramid to 1-2-3-4-4-3-2-1 for newer athletes.

Scaling Explanation

Scale weight if you can't perform touch-and-go doubles at the prescribed load or if form breaks down significantly. Scale double-unders if you can't string together 10+ consistently. Goal is maintaining movement quality throughout while finishing in 12-20 minutes. Prioritize technique over load.

Intended Stimulus

Moderate-duration glycolytic workout lasting 12-18 minutes. Combines heavy barbell cycling with aerobic recovery intervals. Tests ability to maintain power clean technique under accumulating fatigue while managing heart rate through double-unders. Primary challenge is muscular endurance and skill retention.

Coach Insight

Break power cleans early and often - singles throughout to preserve form. Focus on full hip extension and fast elbows. Rest 10-15 seconds between cleans in later rounds. Use double-unders as active recovery - steady rhythm, don't sprint them. Quick barbell setup between movements. Expect grip and posterior chain fatigue by round 4-5.

Benchmark Notes

This workout consists of 30 total power cleans at 185 pounds (1+2+3+4+5+5+4+3+2+1) plus 300 total double-unders (30 after each set). I'll analyze this as a barbell sprint similar to Grace but with heavier loading and added double-unders. Movement breakdown: - Power Clean at 185 lbs: This is significantly heavier than Grace's 135 lb clean & jerk. At 185 lbs, most athletes will need singles or doubles with rest. Elite: 3-4 sec/rep, Advanced: 4-5 sec/rep, Recreational: 6-8 sec/rep - 30 Double-Unders per set: In rhythm, about 15-20 seconds for elite, 20-30 seconds for intermediate, 30-45 seconds for recreational Round-by-round analysis: Set 1 (1 clean + 30 DU): 18-25 sec elite, 25-35 sec recreational Set 2 (2 cleans + 30 DU): 25-35 sec elite, 35-50 sec recreational Set 3 (3 cleans + 30 DU): 30-40 sec elite, 45-65 sec recreational Set 4 (4 cleans + 30 DU): 35-50 sec elite, 55-80 sec recreational Set 5 (5 cleans + 30 DU): 40-60 sec elite, 70-100 sec recreational Set 6 (5 cleans + 30 DU): 45-65 sec elite (fatigue), 80-110 sec recreational Sets 7-10: Similar pattern but with accumulated fatigue Transition times between movements: 3-5 sec elite, 8-12 sec recreational Total transitions: ~30-50 seconds across the workout Fatigue considerations: The heavy power cleans will cause significant grip and posterior chain fatigue, affecting double-under performance in later rounds. The pyramid structure provides some relief in the back half. Comparing to Grace (30 C&J at 135): Grace L10 is 90-120 sec, L5 is 240-300 sec, L1 is 480-600 sec. This workout has: - Heavier loading (185 vs 135): +40-60% time - Added double-unders: +120-180 seconds total - No jerk component: -10-15% time Net effect: approximately 2-3x Grace times. Final targets: L10: 360 sec (6:00), L5: 600 sec (10:00), L1: 1080 sec (18:00)

Modality Profile

Power Clean is a weightlifting movement with external load (barbell), while Double-Under is a gymnastics movement requiring bodyweight coordination and jump rope skill. Two modalities present: 50% Weightlifting, 50% Gymnastics.