Workout Description

Why This Workout Is Hard

The combination of heavy cleans (185/135) with pull-ups creates significant grip fatigue, while the 400m runs prevent full recovery between rounds. The descending rep scheme (21-15-9) provides some relief, but the continuous nature and movement interference (running+cleans+pull-ups) makes this challenging. Most athletes will need to break up the cleans and pull-ups, especially in the 21-rep round. Expect 15-20 minutes of sustained effort.

Benchmark Times for McFlurry

• 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:

• Endurance (8/10): Four 400m runs combined with barbell and bodyweight movements creates significant cardiovascular demand. The descending rep scheme allows for sustained high intensity.
• Stamina (7/10): Multiple rounds of pull-ups paired with heavy cleans and thrusters test upper body and posterior chain stamina through varied movement patterns.
• Power (7/10): Heavy cleans and dumbbell thrusters require significant power output. Running intervals maintain power demand throughout.
• Strength (6/10): 185/135lb cleans represent moderate-heavy loads, while thrusters at 50/35lb are more moderate. Pull-ups test relative strength repeatedly.
• Speed (6/10): Descending rep scheme allows for fast cycling of movements. Quick transitions between running and lifting are crucial.
• Flexibility (5/10): Clean receiving position and thruster front rack require decent mobility. Pull-ups and overhead position demand shoulder range of motion.

Movements

• Thruster
• Run
• Clean
• Pull-Up

Scaling Options

Clean weight: Scale to 135/95 or 115/75 based on ability. Sub power cleans or even dumbbell cleans if needed. Pull-ups: Use banded pull-ups, jumping pull-ups, or ring rows. Consider reducing to 15-12-9 rep scheme for all movements. Runs can be reduced to 200m or substituted with 500m row/bike. For beginners, scale to 12-9-6 reps with lighter loads.

Scaling Explanation

Scale if you cannot perform at least 7 unbroken cleans at prescribed weight or 5+ strict pull-ups when fresh. The goal is to maintain consistent movement and complete within 20-25 minutes. Prioritize proper clean technique over weight - form breakdown indicates need for scaling. Athletes should be able to run 400m without walking. Scale to preserve intended stimulus of moderate-high intensity with brief recovery during runs.

Intended Stimulus

Moderate-length glycolytic workout (15-20 minutes) with oxidative elements from the runs. Primary challenge is maintaining power output across decreasing rep schemes while managing cumulative fatigue from the runs. The workout tests both local muscular endurance in the upper body and systemic conditioning.

Coach Insight

Break up the clean sets early - consider 12-9 or 11-10 for the first round. Pull-ups should be broken before failure, aim for 3-4 sets per round. The runs are recovery opportunities but don't walk - maintain a steady pace. Watch technique degradation on cleans as fatigue builds. Quick transitions between movements are crucial but don't rush the first round at expense of later rounds. Most athletes break down in the round of 15.

Benchmark Notes

This workout closely resembles Helen with similar running volume (4x400m vs 3x400m) and pull-ups, plus cleans and thrusters. Using Helen as primary anchor. Breakdown: 1) 400m Run: 75-90s 2) 21 Cleans (185/135): 65-80s (heavier than Helen, more fatigue) 3) 21 Pull-ups: 35-45s 4) 400m Run: 80-95s (slight fatigue) 5) 15 DB Thrusters: 35-45s 6) 15 Pull-ups: 25-35s 7) 400m Run: 85-100s (increased fatigue) 8) 9 Cleans: 30-40s 9) 9 Pull-ups: 15-20s 10) 400m Run: 90-105s (final push) Transitions: ~8-12s between movements Total for elite (L10): 6:00-7:00 Compared to Helen anchor (L10 = 7:30-8:30 male): - Similar total running (1600m vs 1200m) - Heavier cleans (185 vs KB swings) - Similar pull-up volume - Added thrusters Projected benchmarks: Male: L10: sub-6:00 L5: 10:00 L1: 18:00 Female: L10: sub-7:00 L5: 11:30 L1: 20:00 Slightly faster than Helen due to reduced rounds but higher intensity movements.

Modality Profile

Of the 4 movements: Pull-Up is Gymnastics (G), Run is Monostructural (M), Clean and Thruster are both Weightlifting (W). With 2/4 movements being weightlifting, and 1/4 each for gymnastics and monostructural, this creates a 25/25/50 split.

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