Workout Description

Why This Workout Is Very Hard

Ten rounds creates substantial volume (150 air squats, 50 burpee box jumps, 40 cleans at 155/105lb). The cleans are heavy for cycling under fatigue, and burpee box jumps are metabolically demanding. By round 5-6, legs are destroyed from squats and jumps, making the cleans increasingly difficult. The continuous format with no built-in rest means 25-35+ minutes of accumulated fatigue. Multiple limiting factors (legs, lungs, grip) hit simultaneously across later rounds.

Benchmark Times for Molly Ann

• Elite: <14:00
• Advanced: 16:00-19:00
• Intermediate: 22:00-26:00
• Beginner: >45:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): 150 air squats, 50 burpee box jumps, and 40 cleans accumulate substantial muscular fatigue. Legs face relentless demand across all three movements, testing sustained muscular output and local endurance.
• Endurance (7/10): Ten rounds of continuous mixed modal work creates significant cardiovascular demand. The combination of squats, burpee box jumps, and cleans keeps heart rate elevated throughout, testing aerobic capacity over an extended duration.
• Power (7/10): Burpee box jumps demand explosive hip extension and jumping power. Cleans require rapid triple extension. Both movements prioritize power output, especially maintaining explosiveness through fatigue.
• Speed (6/10): Success requires efficient cycling of air squats and quick transitions between movements. Burpee box jumps reward fast turnover. Pacing strategy balances speed with sustainability across ten rounds.
• Strength (5/10): Cleans at 155/105 lb represent moderate loading requiring real strength, especially as fatigue accumulates through ten rounds. Not maximal effort but meaningful resistance under fatigue.
• Flexibility (4/10): Full depth squats, hip extension in burpees, and proper clean receiving position require moderate mobility. Athletes need adequate hip, ankle, and thoracic spine flexibility for efficient movement.

Movements

• Air Squat
• Burpee Box Jump
• Clean

Scaling Options

Weight: 115/75 lb (intermediate), 95/65 lb (beginner), or 75/55 lb (newer athletes). Box height: 20/16 in or step-ups instead of jumps. Movement subs: Regular burpees + box step-ups, power cleans or hang cleans if pulling from floor is limited. Volume: Reduce to 7-8 rounds, or cut to 12 air squats and 3 cleans per round. Consider 10 air squats, 4 burpee step-ups, 3 cleans for significant scaling.

Scaling Explanation

Scale if: you cannot complete 4 unbroken cleans at Rx weight when fresh, burpee box jumps take longer than 45 seconds per set of 5, or air squats cause knee/hip pain. Target completion time is 28-38 minutes. If projecting over 45 minutes, reduce volume or weight. Prioritize consistent movement quality - cleans should look the same in round 10 as round 1. Scale weight before volume to maintain the conditioning stimulus. Athletes with lower back sensitivity should consider hang cleans.

Intended Stimulus

Long-duration glycolytic/oxidative workout targeting 25-40 minutes. This is a grinding chipper that tests muscular endurance, hip stamina, and mental fortitude. The high volume of squatting patterns (air squats, box jumps, cleans) will accumulate significant leg fatigue. Primary challenge is maintaining consistent pacing while managing hip flexor and quad fatigue across 10 rounds.

Coach Insight

Pacing is everything - start slower than you think. Break air squats into 8-7 or go unbroken but controlled. Burpee box jumps should be step-down every rep to save legs. Cleans are the heaviest element - singles from round 1 are smart, touch-and-go doubles if feeling strong. Reset your breath between movements. Common mistakes: going out too hot on rounds 1-3, rebounding box jumps (destroys calves), and rushing clean setup leading to missed reps. Aim for 3:00-4:00 per round consistency. Transition time matters - don't rush to the bar winded.

Benchmark Notes

This workout is 10 rounds of 15 air squats, 5 burpee box jumps (24/20 in), and 4 cleans (155/105 lb). The cleans are heavy enough that most athletes will move them as singles by the back half, and burpee box jumps force an honest pace. **Per-Round Reality Check (Fresh):** - 15 Air Squats: ~15-25 sec - 5 Burpee Box Jumps: ~25-45 sec - 4 Cleans at 155 lb: ~20-45 sec (quick singles/doubles) - Transitions: ~10-20 sec Early rounds roughly: - Elite: ~75-90 sec - Strong Rx: ~90-120 sec - Intermediate Rx: ~120-180 sec Expect later rounds to slow ~15-40% as legs and grip fatigue accumulate. **Final Benchmarks (Male):** - L10: ≤840 sec (14:00) - L9: 840-960 sec (14:00-16:00) - L8: 960-1140 sec (16:00-19:00) - L7: 1140-1320 sec (19:00-22:00) - L6: 1320-1560 sec (22:00-26:00) - L5: 1560-1800 sec (26:00-30:00) - L4: 1800-2100 sec (30:00-35:00) - L3: 2100-2400 sec (35:00-40:00) - L2: 2400-2700 sec (40:00-45:00) - L1: >2700 sec (45:00+) **Recap - Male:** L10 ≤14:00, L5 26-30 min, L1 45:00+

Modality Profile

3 movements: Air Squat (G), Burpee Box Jump (G), Clean (W). Movement-count split is Gymnastics 2/3 (~67%) and Weightlifting 1/3 (~33%); no monostructural work.