Workout Description

Why This Workout Is Hard

While individual elements are moderate (155lb cleans, box jumps, double-unders), their combination creates significant challenge. The squat cleans are heavy enough to demand focus but must be performed fatigued each round. Double-unders (50) require sustained skill under fatigue, and box jumps become increasingly taxing. The 5-round format with no built-in rest creates cumulative leg fatigue. Most athletes will need to break up the cleans and double-unders by round 3.

Benchmark Times for Michael Del Valle Jr.

• Elite: <6:00
• Advanced: 7:00-8:00
• Intermediate: 9:00-10:00
• Beginner: >16:00

Training Focus

This workout develops the following fitness attributes:

• Power (8/10): Both squat cleans and box jumps are explosive movements. Double-unders also require power production through ankle rebounds.
• Endurance (7/10): Five rounds of mixed modal work with double-unders creates sustained cardiovascular demand. The combination of movements keeps heart rate elevated throughout.
• Flexibility (7/10): Squat cleans demand significant mobility in ankles, hips, and shoulders. Front rack position and deep squat require good range of motion.
• Speed (7/10): Fast transitions between movements and quick cycling of double-unders are crucial for good times. Box jumps require rapid rebounding.
• Stamina (6/10): Moderate volume of squatting movements combined with double-unders tests local muscular endurance, particularly in legs and shoulders.
• Strength (6/10): Squat cleans at 155/105 represent moderate-heavy loads requiring significant strength, though not maximal. Multiple reps test strength-endurance.

Movements

• Squat Clean
• Box Jump
• Double-Under

Scaling Options

Squat Clean: Reduce to 115/75 lb or 95/65 lb based on technical proficiency. Sub power cleans if mobility limits squat clean. Box Jumps: Reduce height to 20/16 in or step-ups with quick turn around. Double-Unders: Sub 100 single jumps or 25 double-under attempts. Volume Option: Reduce to 4 rounds or 40 double-unders per round.

Scaling Explanation

Scale if unable to perform 3 unbroken squat cleans at prescribed weight with good form, or if box jumps cause significant hesitation. Double-unders should be at least 30% consistent. Target time is 12-18 minutes - scale load/volume if projected beyond 20 minutes. Maintaining power output and proper movement patterns takes priority over prescribed weight. Athletes should feel challenged but able to maintain safe technique throughout.

Intended Stimulus

Moderate-length glycolytic workout targeting 12-18 minutes. Primary focus is power endurance with technical barbell cycling under fatigue. Tests ability to maintain explosive movements (box jumps, double-unders) while managing heavier loads. Significant shoulder and posterior chain demand.

Coach Insight

Break squat cleans into sets of 2-3 from the start - don't go unbroken early. Quick reset between cleans, but maintain solid front rack position. Keep box jumps controlled but minimize ground time - step down if needed late in workout. Group double-unders into sets of 25 when fresh, adjust to sets of 10-15 as fatigue sets in. Rest 3-5 breaths between movements rather than full recovery.

Benchmark Notes

This workout is most similar to DT (5 rounds of barbell cycling plus additional movements). Key differences: lighter cleans but added box jumps and double-unders. Breakdown per round (elite pace): - Squat Cleans (155/105): 2-3s per rep × 5 = 10-15s - Box Jumps (24/20): 2s per rep × 10 = 20s - Double-Unders: 0.5s per rep × 50 = 25s - Transitions between movements: ~5s × 2 = 10s Base round time: ~65-70s Fatigue multipliers: - Rounds 1-2: 1.0x (65-70s each) - Rounds 3-4: 1.2x (78-84s each) - Round 5: 1.3x (85-91s each) Total projected time ranges: - L10 (Elite): 6:00-7:00 - L5 (Intermediate): 10:00-11:00 - L1 (Beginner): 16:00-18:00 Compared to DT anchor (5:30-7:00 elite), this should be slightly faster due to lighter cleans but similar volume. Female times adjusted 15-20% slower due to both load and gymnastics components. Recap: Male - L10: 6:00 / L5: 10:00 / L1: 16:00 Female - L10: 8:00 / L5: 12:00 / L1: 18:00

Modality Profile

Box Jump and Double-Under are gymnastics (bodyweight) movements, while Squat Clean is a weightlifting movement. With 2 gymnastics movements and 1 weightlifting movement out of 3 total movements, the ratio is approximately 70/30 G/W.

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