Workout Description

Why This Workout Is Hard

This workout combines moderate barbell loads (42.5/30kg squat cleans and push presses) with high-skill movements (double-unders, pull-ups) and conditioning (rows, burpees) in a continuous for-time format. The squat cleans are technically demanding under fatigue, and 25 bar-over burpees mid-workout crush the legs before push presses and pull-ups. Multiple grip-intensive movements compound fatigue. Estimated 20-30 minutes for average athletes, with significant scaling likely needed.

Benchmark Times for Lee Rigby

• Elite: <6:45
• Advanced: 7:50-9:00
• Intermediate: 10:20-11:55
• Beginner: >24:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): With 25 reps across four movements plus double-unders and rowing, muscular endurance is heavily taxed. Grip, legs, and shoulders must sustain repeated efforts across a high-volume chipper format.
• Endurance (7/10): Two rowing intervals bookend a high-rep barbell and gymnastics chipper, creating sustained cardiovascular demand throughout. The continuous nature of the workout keeps heart rate elevated for an extended period.
• Speed (6/10): For Time format incentivizes fast transitions and efficient cycling through movements. Double-unders reward rhythm and speed, while bar-over burpees and pull-ups benefit from quick, consistent pacing under fatigue.
• Power (6/10): Squat cleans are inherently explosive, requiring hip drive and fast elbows. Push presses also demand leg drive and power transfer. However, high rep counts reduce the pure power stimulus over time.
• Flexibility (5/10): Squat cleans require adequate hip, ankle, and thoracic mobility to hit the bottom position under load. Push presses and pull-ups add shoulder flexibility demands, making mobility a meaningful factor.
• Strength (5/10): 42.5/30 kg loads for squat cleans and push presses are moderate, demanding functional strength but not near maximal. The high rep count shifts the stimulus away from pure strength toward endurance.

Movements

• Squat Clean
• Push Press
• Row
• Pull-Up
• Double-Under
• Burpee Over Bar

Scaling Options

Weight: Reduce squat cleans and push presses to 30/20 kg for athletes still developing barbell cycling efficiency, or 35/25 kg as an intermediate option. Movement substitutions: Replace double-unders with single-unders at 2:1 ratio (44 reps) or 1.5:1 (33 reps) for athletes still learning DUs. Sub jumping pull-ups, banded pull-ups, or ring rows for pull-ups based on ability — target 25 reps that can be done in 3-5 sets. For squat cleans, power clean to a front squat is acceptable if the squat clean pattern is unsafe under fatigue. Volume: Reduce all barbell and gymnastics reps to 20 instead of 25, and rows to 18 calories, to keep the chipper feel without extending the time domain excessively.

Scaling Explanation

An athlete should scale if they cannot perform at least 5 unbroken squat cleans at Rx weight when fresh, cannot string together 10+ double-unders consistently, or cannot do at least 5 unbroken pull-ups. The goal is to finish in the 18-28 minute window — if an athlete is projected to exceed 30 minutes, reduce load and/or volume to preserve the intended stimulus of a hard sustained effort rather than a grind-fest. Prioritize technique on the squat clean above all else — a heavy, fatigued clean is a high-injury-risk movement. Intensity is the goal, but never at the cost of a safe receiving position. Athletes newer to CrossFit should scale both load and volume; intermediate athletes should focus on load scaling only.

Intended Stimulus

This is a moderate-to-long time domain chipper targeting 18-28 minutes of sustained, hard effort. Think of it as a full-body conditioning test that demands you manage fatigue across multiple movement patterns — pulling, pressing, jumping, and rowing. The energy demand is a hard sustained effort with no true rest built in, meaning your aerobic engine and mental toughness are just as important as your strength. The primary challenge is pacing and managing the barbell cycling under fatigue — the squat cleans and push presses at 42.5/30 kg will feel heavier as the workout progresses, and the double-unders sandwiched throughout will expose any cardiovascular debt you've accumulated.

Coach Insight

Attack the opening row at a controlled, sustainable pace — roughly 80-85% effort. Do NOT sprint it; you have a long road ahead. On the squat cleans, break early and often: think 8-8-9 or 7-8-10 with short 5-10 second rests rather than grinding through big sets that blow up your lungs. Keep your elbows high in the catch and use your hips — don't muscle these up. For the double-unders, stay relaxed in the shoulders and find a rhythm; rushing after the cleans is where athletes trip up repeatedly. Bar over burpees should be done at a steady, metronomic pace — pick a cadence you can hold for all 25 and don't sprint them. Push presses are your second barbell movement and will feel heavier than they should — break into sets of 8-9 from the start, don't wait until failure. Pull-ups are your final gymnastics piece; if you're gassed, switch to small sets of 5-7 with short breaks rather than hanging and failing. Close out the final row with everything you have left — this is your sprint finish. Common mistakes: going out too hot on the first row, doing too many unbroken reps on the barbell early, and losing double-under rhythm by rushing transitions.

Benchmark Notes

Two 22-calorie rows around 25 each of squat cleans and push presses at 42.5/30 kg, bar-over burpees and pull-ups, with 22 double-unders between. L5 (11:55-13:45) rows each 22 calories in about 1:40 and breaks the pull-ups into sets of 6-8. L10 (under 6:45) goes nearly unbroken.

Modality Profile

6 movements total: Gymnastics = Double-Under, Burpee Over Bar, Pull-Up (3 movements = 50%); Monostructural = Row (1 movement = ~17%); Weightlifting = Squat Clean, Push Press (2 movements = ~33%)

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