Workout Description

For Time 100 Squat Clean Thrusters (40/20 kg)

Why This Workout Is Very Hard

While the load is moderate, performing 100 full squat-to-overhead reps from the floor is a major stamina test. Expect 15–25 minutes for most, with sustained cardiovascular strain, leg fatigue, and shoulder burn. The combination of squatting, cleaning, and pressing each rep elevates total work and makes pacing and barbell efficiency critical.

Benchmark Times for Oz

  • Elite: <14:00
  • Advanced: 16:00-18:00
  • Intermediate: 20:00-22:00
  • Beginner: >30:00

Training Focus

This workout develops the following fitness attributes:

  • Stamina (9/10): One hundred squat-to-overhead reps demand high muscular endurance in legs, shoulders, and core. The challenge is maintaining output as fatigue compounds.
  • Power (6/10): An explosive drive from the squat helps launch the bar overhead efficiently, minimizing pressing and preserving shoulders across high volume.
  • Speed (6/10): Faster athletes cycle crisp sets with brief rests, but volume prevents a true sprint. Rhythm and transitions matter for speed.
  • Endurance (5/10): Sustained 15–25 minutes elevates the aerobic system without pure mono work. Heart rate stays high while managing submaximal barbell sets and short rests.
  • Strength (4/10): The load is moderate; strength supports efficient reps, but it’s not a max lift test. Success hinges more on repeatability than peak force.
  • Flexibility (4/10): Requires solid front-rack mobility, thoracic extension, and hip-ankle depth to meet standards comfortably and keep an upright torso overhead.

Scaling Options

Scale to: 30/15 kg for 100 reps • 75 reps at 40/20 kg • 100 Thrusters from rack at 30/20 kg

Scaling Explanation

Adjusting load, volume, or start position preserves the continuous barbell-cycling stimulus while keeping mechanics sound and intensity appropriately high.

Intended Stimulus

A grinding, sustained effort that feels like a long barbell metcon. Sets should be small-to-moderate with short, disciplined rest, keeping the bar moving consistently. Legs and lungs will burn, and shoulders will fatigue from repeated overhead finishes. You should finish tired but not redlined early—steady, repeatable sets from start to finish.

Coach Insight

Pace it: open with sets you can repeat for 10–15 minutes (e.g., 5s or 6s) and keep rests under 10–15 seconds. One tip: breathe at the top, then immediately set for the next rep—don’t stare at the bar. Avoid: early big sets, sloppy front-rack positions, and pressing the bar overhead—drive hard out of the squat to save shoulders.

Benchmark Notes

Times range from 30:00 for beginners to 14:00 for elite men (women ~27:00 to 11:00). If you’re over the L5 target (22:00 men, 19:00 women), reduce load or volume. If you’re under L8 (16:00 men, 13:00 women), consider increasing weight slightly while keeping unbroken or near-unbroken sets.

Modality Profile

This is a single, loaded barbell movement performed for time, so the entire session is weightlifting. No gymnastics or monostructural elements appear; the workout’s pacing and fatigue stem from cycling a moderate barbell through full ranges of motion repeatedly.

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Training Profile

AttributeScoreExplanation
Endurance5/10Sustained 15–25 minutes elevates the aerobic system without pure mono work. Heart rate stays high while managing submaximal barbell sets and short rests.
Stamina9/10One hundred squat-to-overhead reps demand high muscular endurance in legs, shoulders, and core. The challenge is maintaining output as fatigue compounds.
Strength4/10The load is moderate; strength supports efficient reps, but it’s not a max lift test. Success hinges more on repeatability than peak force.
Flexibility4/10Requires solid front-rack mobility, thoracic extension, and hip-ankle depth to meet standards comfortably and keep an upright torso overhead.
Power6/10An explosive drive from the squat helps launch the bar overhead efficiently, minimizing pressing and preserving shoulders across high volume.
Speed6/10Faster athletes cycle crisp sets with brief rests, but volume prevents a true sprint. Rhythm and transitions matter for speed.

Oz

For TimeSingle MovementBarbell Cycling

For Time 100 Squat Clean Thrusters (40/20 kg)

53 ♡ on Wodwell
Difficulty:
Very Hard
Modality:
W
Stimulus:

A grinding, sustained effort that feels like a long barbell metcon. Sets should be small-to-moderate with short, disciplined rest, keeping the bar moving consistently. Legs and lungs will burn, and shoulders will fatigue from repeated overhead finishes. You should finish tired but not redlined early—steady, repeatable sets from start to finish.

Insight:

Pace it: open with sets you can repeat for 10–15 minutes (e.g., 5s or 6s) and keep rests under 10–15 seconds. One tip: breathe at the top, then immediately set for the next rep—don’t stare at the bar. Avoid: early big sets, sloppy front-rack positions, and pressing the bar overhead—drive hard out of the squat to save shoulders.

Scaling:

Scale to: 30/15 kg for 100 reps • 75 reps at 40/20 kg • 100 Thrusters from rack at 30/20 kg

Time Distribution:
17:00Elite
23:00Target
30:00Time Cap
Your Scores:

Training Profile

Performance Levels

L1
L2
L3
L4
L5
L6
L7
L8
L9
L10

Times range from 30:00 for beginners to 14:00 for elite men (women ~27:00 to 11:00). If you’re over the L5 target (22:00 men, 19:00 women), reduce load or volume. If you’re under L8 (16:00 men, 13:00 women), consider increasing weight slightly while keeping unbroken or near-unbroken sets.

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