Workout Description

Why This Workout Is Hard

This chipper-style workout combines moderate loads (135/95 squat cleans) with high-skill barbell cycling and metabolic movements in a fatiguing pattern. The squat cleans are distributed throughout, preventing full recovery, while the box jumps and burpees create cumulative leg fatigue. The descending-ascending rep scheme (21-15-9) across three movements creates sustained intensity with minimal natural break points.

Benchmark Times for Martin Demeo

• Elite: <5:00
• Advanced: 6:00-7:00
• Intermediate: 8:00-9:00
• Beginner: >16:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): Multiple rounds of compound movements with moderate load challenges muscular endurance, particularly in legs and posterior chain through repeated squatting patterns.
• Power (8/10): Box jumps and squat cleans are explosive movements. Even as fatigue sets in, power production must be maintained for efficient movement.
• Endurance (7/10): High-rep scheme combined with explosive movements creates sustained cardiovascular demand. The descending-ascending rep pattern maintains intensity throughout the workout.
• Flexibility (7/10): Squat cleans demand significant mobility in ankles, hips, and shoulders. Box jumps and burpees require good hip flexion and extension.
• Strength (6/10): Squat cleans at 135/95 require significant strength, though not maximal. The volume and fatigue make strength maintenance crucial throughout.
• Speed (6/10): Quick transitions between movements and cycle speed on box jumps and burpees impact overall time, though pacing is still important.

Movements

• Squat Clean
• Burpee
• Box Jump

Scaling Options

Reduce clean weight to 95/65 lbs or 75/55 lbs based on capacity. Sub power cleans or front squats if needed. Lower box height to 20/16 inches. Step-ups acceptable substitute for box jumps. For burpees, eliminate jump or push-up portion if needed. Can reduce volume to 15-12-9 rep scheme while maintaining movement pattern.

Scaling Explanation

Scale if unable to perform 5+ unbroken squat cleans at prescribed weight or if form deteriorates significantly under fatigue. Box jump scaling needed if athlete has knee issues or coordination concerns under fatigue. Target completion time is 12-18 minutes - scale load/movements to maintain intensity while ensuring safety. Proper clean technique must be priority over speed.

Intended Stimulus

Moderate-length glycolytic workout targeting 12-18 minutes. Primary focus is on power endurance and lactate tolerance. The descending-ascending rep scheme with mixed modalities creates sustained high output with brief position shifts. Heavy squat cleans test strength-endurance while box jumps and burpees maintain intensity.

Coach Insight

Break squat cleans early into sets of 7-7-7 or 6-5-5-5. Quick singles acceptable on later rounds when fatigue sets in. Keep box jumps unbroken when possible - step-down allowed to maintain pace. For burpees, aim for consistent rhythm rather than sprinting. Transition quickly between movements. Watch technique deterioration on cleans as fatigue builds - maintain core position and full hip extension.

Benchmark Notes

This workout closely resembles Elizabeth (21-15-9 squat clean 135/95 + ring dips) in structure, but with box jumps and burpees instead of ring dips. Using Elizabeth as our anchor (L10: 160-200s M / 200-240s F), we need to adjust for: 1. Movement Breakdown: - 45 Squat Cleans (135/95): ~3s/rep = 135s base - 45 Box Jumps (24/20): ~2s/rep = 90s base - 45 Burpees: ~3.5s/rep = 158s base 2. Fatigue Multipliers: - First round (21s): 1.0x - Second round (15s): 1.2x - Final round (9s): 1.3x 3. Transitions: ~5s between movements × 8 transitions = 40s 4. Set Breaking: - Squat Cleans: Likely sets of 7-10 - Box Jumps: Sets of 10-15 - Burpees: Sets of 5-8 Total calculation for elite (L10): 383s base + 40s transitions + ~77s for fatigue/breaks = ~500s This is significantly longer than Elizabeth due to: - Burpees being more taxing than ring dips - More transitions between movements - Greater metabolic demand Final Targets: Men: L10: 5:00-5:30 L5: 9:00-9:30 L1: 16:00-17:00 Women: L10: 6:00-6:30 L5: 10:30-11:00 L1: 18:00-19:00

Modality Profile

Box Jump and Burpee are both gymnastics movements (2 movements = 67%). Squat Clean is a weightlifting movement (1 movement = 33%). Rounded to nearest 10% gives 70/0/30 split.

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