Workout Description

Why This Workout Is Medium

This workout features moderate gymnastics volume, a challenging but manageable barbell load, and a chipper format that allows strategic pacing. The 46 total power cleans at 155/105 lb create significant posterior chain fatigue but the ascending rep scheme (7-10-13-16) allows athletes to build into the heavier volume. Total work sits appropriately in the 21-26 minute domain for intermediate athletes.

Benchmark Times for Pressure Drop

• Elite: <10:00
• Advanced: 12:00-14:00
• Intermediate: 16:00-18:00
• Beginner: >26:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High muscular endurance demands across grip, shoulders, and posterior chain with 46 cleans, 40 TTB, and 50 wall balls creating significant local fatigue.
• Power (7/10): Power cleans are the primary expression; wall balls and box jump overs also require lower body power output.
• Endurance (6/10): The 21-26 minute time domain requires sustained aerobic output to recover between stations and maintain work capacity throughout.
• Strength (6/10): 155/105 lb power cleans require meaningful strength, especially as volume accumulates and fatigue sets in during later sets.
• Flexibility (4/10): Toes-to-bar require hip flexor and hamstring mobility; power cleans demand adequate front rack and hip mobility for consistent positioning.
• Speed (4/10): While not a sprint workout, efficient cycling speed on wall balls and clean transitions impacts overall time.

Movements

• Wall Ball Shot
• Power Clean
• Toes-to-Bar
• Chest-to-Bar Pull-Up

Scaling Options

Reduce barbell load to 115/75 lb, sub hanging knee raises for toes-to-bar, regular pull-ups for chest-to-bar, and standard box jumps for box jump overs. Wall balls can be reduced to 14/10 lb.

Scaling Explanation

These modifications maintain the chipper format and the ascending power clean stress while keeping athletes moving through each station. The gymnastics modifications preserve pulling volume without excessive grip failure.

Intended Stimulus

A grinding chipper designed to test barbell efficiency under progressive fatigue. The alternating high-volume gymnastics and low-volume power cleans create waves of metabolic stress followed by technical demands. Athletes should feel increasingly challenged to maintain clean technique as the workout progresses, with the final 16 power cleans serving as the primary limiter. The workout rewards those who control early pace and maintain composure when grip and posterior chain fatigue accumulate.

Coach Insight

Start the wall balls at 80% effort—your first power clean set of 7 should feel crisp and confident. Break the toes-to-bar early (sets of 10-8-7-6-5-5 or similar) to preserve grip for the increasing clean volume. The box jump overs are your recovery; use a step-down approach to save legs for the final barbell push. On power cleans, establish a breathing rhythm: one breath per rep through set of 10, then consider quick singles for 13 and 16. Touch-and-go is tempting but will destroy your grip. The chest-to-bar pull-ups before the final 16 cleans are the trap—break them into 4-5 sets max to keep moving. Your goal is negative splits: feel stronger on the final 16 cleans than you did on the first 7.

Benchmark Notes

Level 10 (sub-10:00) represents elite athletes with exceptional barbell cycling and unbroken gymnastics capacity. Level 7-9 (12:00-14:00) suits advanced CrossFitters who can maintain clean singles under fatigue. Level 4-6 (16:00-20:00) accommodates intermediate athletes who need strategic breaks. Level 1-3 (22:00-26:00) allows newer athletes to complete within the cap while learning pacing strategies. The 46 power cleans at 155 lb with gymnastics demands justify this spread.

Modality Profile

Weightlifting dominates with 46 power cleans at moderate-heavy load serving as the workout's spine. Gymnastics contributes significantly through 50 wall balls, 40 toes-to-bar, and 20 chest-to-bar pull-ups. Minimal monostructural work comes from box jump overs, which function more as active recovery than metabolic driver.