Workout Description

Why This Workout Is Hard

Moderate barbell loading paired with high push-up volume makes this a demanding couplet. Across 25 squat cleans and 125 push-ups, athletes face significant local muscular fatigue in the quads, hips, chest, and triceps. Most will need to break push-ups early, keeping intensity high but pace controlled. Competent athletes typically finish between 12–18 minutes; elites can push closer to 11–13.

Benchmark Times for Olaf

• Elite: <11:00
• Advanced: 13:00-14:00
• Intermediate: 15:00-16:00
• Beginner: >20:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (7/10): High local muscular endurance in pressing and midline with 125 push-ups and repeated cleans. Success hinges on sustainable sets and minimizing failure, especially in rounds 3–5.
• Power (6/10): Each clean demands explosive extension and a crisp pull under. Power output determines bar speed and recovery, especially when cycling quick singles under fatigue.
• Strength (6/10): Squat cleans at 155/105 require solid leg and pulling strength, but not near-maximal. Strength influences whether you do quick singles vs. grindy reps that slow transitions.
• Speed (5/10): The faster athletes move with deliberate transitions and controlled rep speed. Over-speeding early risks push-up failure; steady, quick singles and short rests win here.
• Endurance (4/10): No monostructural work; breathing matters but the limiter is not cardiovascular capacity. You’ll feel taxed between sets, yet heart rate is driven more by transitions and barbell bouts than sustained cardio.
• Flexibility (2/10): Requires standard squat and front rack positions with adequate shoulder and hip mobility. No extreme ranges, but clean catch needs functional front rack and depth for consistent reps.

Movements

• Squat Clean
• Push-Up

Scaling Options

Scale to: 5 Squat Cleans (135/95) + 20 Push-Ups • 5 Power Cleans (115/75) + 20 Push-Ups • 5 Power Cleans (95/65) + 15 Hand-Elevated Push-Ups

Scaling Explanation

These options preserve the couplet’s stimulus by adjusting load and pressing volume so athletes can maintain quick singles on the barbell and sustainable push-up sets without hitting failure.

Intended Stimulus

A steady, press-dominant grinder with crisp barbell efforts. You should move quickly but avoid failure—think fast singles on the bar and early, small sets on push-ups. Breathing stays controlled while arms and chest accumulate fatigue. Aim for smooth transitions, consistent split times, and a strong final round kick without redlining early.

Coach Insight

Pace from the start: quick singles on cleans, then 10-8-7 or 9-8-8 on push-ups. Keep transitions under 10 seconds. The one tip: protect your push-ups—break early to avoid failure and long rests. Avoid going unbroken too long, touch-and-go cleans that spike heart rate, and sloppy standards. Chest-to-deck and full lockout every rep.

Benchmark Notes

Benchmarks set the cap at 20 minutes for newer athletes while rewarding advanced athletes who hold quick singles on cleans and managed sets on push-ups. If you’re consistently over 18 minutes, reduce push-up volume or clean load. Sub-13 requires disciplined breaks and fast transitions.

Modality Profile

Two movements drive the piece: push-ups (gymnastics) dominate time and fatigue, taking the majority of working minutes. Squat cleans (weightlifting) contribute shorter, intense efforts each round. No monostructural element is present, so overall emphasis skews toward gymnastics with intermittent barbell power efforts.

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These WODs similar to Olaf share comparable training demands, time domains, and movement patterns.