Workout Description

Why This Workout Is Hard

A long, 23-minute triplet that blends moderate monostructural work, steady burpees, and heavy-ish barbell cycling in low reps. The clean weight (185/125 lb) forces control or quick singles, while shuttle run turns add fatigue and pacing complexity. Movement skills are basic, but the duration and load demand strong aerobic capacity, consistency, and repeatable power under fatigue.

Training Focus

This workout develops the following fitness attributes:

• Endurance (7/10): At 23 minutes, the sustained effort emphasizes aerobic capacity and steady breathing under repeatable work. The shuttle runs and burpees keep the heart rate elevated without full recovery between rounds.
• Stamina (6/10): Repeating moderate sets of burpees and low-rep heavy cleans requires muscular endurance in the posterior chain, legs, and trunk over many rounds without substantial rest.
• Speed (6/10): Shuttle run turnarounds and burpee cadence challenge quick movement and transitions. Athletes who keep transitions snappy will accumulate more rounds.
• Strength (5/10): Three power cleans at 185/125 demand notable strength, especially as fatigue sets in. Most athletes will use controlled singles, testing repeatable strength rather than max efforts.
• Power (5/10): Each power clean needs a crisp, explosive pull and fast turnover. Power output matters for bar speed, though it’s tempered by the workout’s long duration.
• Flexibility (2/10): Standard ranges of motion: hip/knee flexion for burpees, front rack mobility for cleans. Mobility helps efficiency but extreme flexibility is not required.

Movements

• Shuttle Run
• Power Clean
• Bar-Facing Burpee

Scaling Options

Scale to: 3 Power Cleans at 135/95 lb • 12 x 25-ft shuttle run lengths • 9 lateral bar burpees (step-over allowed)

Scaling Explanation

These options preserve the triplet’s intent—steady running, repeatable burpees, and manageable barbell reps—while adjusting load and volume to maintain consistent movement and round pacing.

Intended Stimulus

Steady cardio with repeatable power. You should move continuously at a pace that keeps your breathing controlled without redlining early. Shuttles should feel rhythmic, burpees unbroken with minimal pauses, and cleans performed as quick singles or small touch-and-go sets. Aim to hold the same round time from minutes 5–20, then push the final 3 minutes.

Coach Insight

Pace the shuttles and burpees to a sustainable rhythm, then attack the bar with confident singles and short resets. One tip: Pre-plan your clean setup—hands, hook, brace—so every rep looks identical under fatigue. Avoid early redline on burpees, sloppy footwork at the shuttle lines, and rushed clean pulls that drift from the bar and waste energy.

Benchmark Notes

Score is total rounds completed in 23 minutes; partial rounds count as reps beyond the last full round. Use the levels to gauge pacing: newer athletes target 3–6 rounds, while advanced athletes aim for 8–11+. Keep transitions tight and break the cleans into steady singles if needed to maintain round rate.

Modality Profile

Most time is spent moving on the floor and turning around lines (monostructural shuttle runs) with consistent bar-facing burpees (gymnastics). The barbell contributes a smaller but potent slice of total time due to low reps and heavier loading on power cleans.

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