Workout Description

Why This Workout Is Hard

The 225/155lb power cleans are the primary limiting factor — that's a heavy load requiring near-maximal effort for most average athletes. Following each set of cleans with 20 push-ups and 15 burpees creates compounding upper-body and cardiovascular fatigue across 3 rounds. The burpees will crush the lungs right before returning to a heavy barbell. Many athletes will need to scale the load significantly to complete as prescribed.

Benchmark Times for Glenn Perry

• Elite: <3:38
• Advanced: 4:23-5:23
• Intermediate: 6:45-8:30
• Beginner: >22:00

Training Focus

This workout develops the following fitness attributes:

• Power (8/10): Power cleans are inherently explosive, requiring rapid triple extension. Heavy loading at 225/155 lb amplifies the power demand significantly, making explosive hip drive the primary technical requirement each rep.
• Strength (7/10): 225/155 lb power cleans represent a heavy, near-maximal load for many athletes. Only 5 reps per round emphasizes strength and technique over endurance, making this a significant strength stimulus.
• Stamina (7/10): Push-ups and burpees accumulate 60 and 45 reps respectively across rounds, creating meaningful muscular endurance demands in the chest, shoulders, and core throughout the workout.
• Endurance (6/10): Three rounds of mixed movements with moderate volume creates a sustained cardiovascular demand. The burpees and push-ups keep heart rate elevated, but the heavy cleans force brief recovery pauses between sets.
• Speed (5/10): For-time format incentivizes fast transitions, but heavy cleans demand deliberate setup and recovery. Athletes must balance urgency on push-ups and burpees against controlled pacing on the barbell.
• Flexibility (4/10): Power cleans require adequate hip mobility, thoracic extension, and wrist flexibility for the front rack position. Burpees demand basic hip flexor and shoulder mobility through full range of motion.

Movements

• Push-Up
• Power Clean
• Burpee

Scaling Options

Reduce power clean weight to 155/105 lb for intermediate athletes or 95/65 lb for newer athletes — the bar should feel challenging but technically sound for 5 reps. If power cleans are not yet in your toolkit, substitute hang power cleans or dumbbell power cleans (50/35 lb each hand). For push-ups, scale to knee push-ups or elevate hands on a box to maintain full range of motion and proper plank position. Burpees can be reduced to 10 per round or modified to step-up burpees (step back and step forward instead of jumping) to reduce impact and manage fatigue. Volume can be reduced to 2 rounds for athletes newer to CrossFit or those managing injury.

Scaling Explanation

Scale the power clean weight if you cannot perform at least 3 technically sound reps at the prescribed load — a breakdown in the pull or catch position under fatigue is a recipe for injury. Scale push-ups if you cannot complete at least 10 unbroken with a rigid plank and full chest-to-deck range of motion. The goal is to finish each round in roughly 3-5 minutes and complete the workout in under 15 minutes. If you're projected to go beyond 18-20 minutes, reduce volume or load to preserve the intended moderate-intensity stimulus. Prioritize technique on the cleans above all else — intensity is earned through consistent movement quality, not just heavier weight.

Intended Stimulus

Moderate-intensity effort lasting roughly 8-15 minutes, blending raw strength with high-rep bodyweight conditioning. The power cleans demand short burst power and technical focus, while the push-ups and burpees create sustained cardiovascular and muscular endurance stress. The primary challenge is managing fatigue across all three movements — the heavy cleans will feel heavier each round as the push-ups and burpees accumulate, testing both strength and mental grit. Expect your lungs and legs to be burning by round two.

Coach Insight

The power cleans are the anchor of this workout — treat them with respect. At 225/155 lb, most athletes will need to break these into singles or small sets, and that's perfectly fine. Reset your hips between reps, stay patient on the pull, and don't rush the catch. For push-ups, break early — sets of 10-10 or 7-7-6 will serve you better than going to failure and grinding out singles. Burpees should be steady and rhythmic, not sprinted; find a pace you can sustain all three rounds. The biggest mistake athletes make is going out too hot on round one and dying on round three. Negative split this workout — round one should feel controlled, round two moderate, and round three is where you empty the tank. Keep transitions tight and minimize rest between movements.

Benchmark Notes

The 225 lb power clean is the primary limiter — most athletes below L6 will need to break each set of 5 significantly or scale the load. Burpees accumulate fatigue quickly across rounds. L5 (~9:30) assumes singles or 2-3 rep clusters on cleans, unbroken push-ups, and steady burpee pace with moderate transitions.

Modality Profile

3 movements total: Power Clean (W), Push-Up (G), Burpee (G). 2 Gymnastics movements and 1 Weightlifting movement. 2/3 = 67% G, 1/3 = 33% W, 0% M.

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