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Workout Description

For load: 1-rep-max clean Immediately after Service Cup 25.4A, use 10:00–15:00 on the same clock to establish your heaviest clean. There is no transition break. Both scores must come from the same session. Take as many attempts as needed and adjust the weight up or down. A successful lift counts if the bar leaves the ground before 15:00. No assistance loading the bar is allowed. Minimum loading increment: 5 lb. Score is the heaviest successful clean in pounds. Tiebreak: reps in 25.4A.

Why This Workout Is Hard

The clean is a maximal technical lift performed immediately after ten minutes of barbell and hanging work. The short window leaves little room to recover from a missed opener, so attempt selection matters as much as the strength available that day.

Training Focus

This workout develops the following fitness attributes:

  • Strength (10/10): The score is the heaviest successful clean, directly testing maximal force production in the pull and recovery from the catch.
  • Power (9/10): Explosive extension and a fast turnover are necessary to move a near-maximal barbell into a secure receiving position.
  • Flexibility (5/10): A stable receiving position requires front-rack mobility and adequate hip and ankle range, especially if the athlete squat cleans.
  • Stamina (3/10): Only a few heavy attempts are likely, though residual grip and leg fatigue from 4A affects later lifts.
  • Speed (3/10): Bar loading and setup must fit five minutes, but rushing an individual attempt increases the chance of a costly miss.
  • Endurance (2/10): The lift itself is brief, but recovering breathing from 4A helps the athlete set up confidently for heavy singles.

Movements

  • Clean

Scaling Options

Rx and scaled athletes both establish a 1-rep-max clean after their version of 4A. In training, use a technically sound heavy single and stop increasing before the catch breaks down.

Scaling Explanation

The load is chosen by the athlete, so accessibility comes from sound attempt selection. Keeping singles preserves the strength test without forcing a weight beyond current technique.

Intended Stimulus

A heavy single under residual fatigue, emphasizing a secure opener and a small number of confident increases.

Coach Insight

Open below your fresh maximum. Take a moment to settle your breathing, make the first lift, then use modest increases instead of spending the window chasing one failed weight.

Benchmark Notes

Reasoned from Open 23.2B's five-minute post-metcon max and Open 15.1A's fatigued clean and jerk. A clean can exceed a thruster or clean and jerk, so the male L5 clean boundary is 205 lb versus 155 lb for Open 23.2B's thruster and 185 lb for Open 15.1A's clean and jerk. L5 spans 205–224/125–144 lb, and L10 starts at 335/225 lb. These are post-4A training estimates, not fresh-max predictions or official competition percentiles.

Modality Profile

Clean is the only movement and is entirely weightlifting.

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These WODs similar to Service Cup 25.4B share comparable training demands, time domains, and movement patterns.

Service Cup 25.4B

For LoadSingle Movement

For load: 1-rep-max clean Immediately after Service Cup 25.4A, use 10:00–15:00 on the same clock to establish your heaviest clean. There is no transition break. Both scores must come from the same session. Take as many attempts as needed and adjust the weight up or down. A successful lift counts if the bar leaves the ground before 15:00. No assistance loading the bar is allowed. Minimum loading increment: 5 lb. Score is the heaviest successful clean in pounds. Tiebreak: reps in 25.4A.

Workout source
Difficulty:
Hard
Modality:
W
Stimulus:

A heavy single under residual fatigue, emphasizing a secure opener and a small number of confident increases.

Insight:

Open below your fresh maximum. Take a moment to settle your breathing, make the first lift, then use modest increases instead of spending the window chasing one failed weight.

Scaling:

Rx and scaled athletes both establish a 1-rep-max clean after their version of 4A. In training, use a technically sound heavy single and stop increasing before the catch breaks down.

Your Scores:
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Training Profile

Performance Levels
L1
L2
L3
L4
L5
L6
L7
L8
L9
L10
RookieNoviceIntermediateAdvancedPro/Elite

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