Workout Description

Why This Workout Is Very Hard

Heavy squat cleans across high total volume (63 reps) paired with very tall burpee box jumps (72 reps) create a long, grindy couplet that stresses strength, stamina, and coordination. Most athletes will do singles on the barbell and slower burpee box jumps, pushing duration well past classic benchmarks. Technical fatigue and elevated heart rate increase difficulty and risk management demands.

Benchmark Times for Ship

• Elite: <25:00
• Advanced: 27:00-29:00
• Intermediate: 31:00-33:00
• Beginner: >45:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (7/10): High cumulative reps under fatigue (63 heavy cleans, 72 burpee box jumps) challenge leg and hip stamina and the ability to sustain work across many rounds.
• Power (7/10): Explosive hip extension for the clean and powerful jumps to a tall box emphasize repeated power output under fatigue.
• Endurance (6/10): Nine rounds with constant heart rate elevation from tall burpee box jumps and repeated barbell singles demands steady aerobic output for 25–40 minutes.
• Strength (6/10): The 185/135 lb squat clean is heavy for repeated reps, requiring solid pulling strength and receiving strength from the bottom of the squat.
• Speed (4/10): Cycling is limited by load and box height; transitions are brief, but most will perform controlled singles and deliberate jump pacing.
• Flexibility (3/10): Requires front rack and squat depth mobility plus hip/ankle range for safe landings, but no extreme positions beyond standard squat clean positions.

Scaling Options

Scale to: 7 Squat Cleans (135/95 lb) + 8 Burpee Box Jumps (30/24 in) • 7 Squat Cleans (115/75 lb) + 8 Burpee Box Jumps (24/20 in) • 9 rounds: 5 Squat Cleans (95/65 lb) + 8 Burpee Box Jumps (20/16 in)

Scaling Explanation

Reducing barbell load, box height, or squat clean reps preserves the heavy-plus-tall couplet stimulus while allowing continuous movement and safe mechanics across all nine rounds.

Intended Stimulus

A grinding, steady push. Barbell should be heavy enough to encourage singles with short breaths between reps, never long chalk breaks. Burpee box jumps stay deliberate but unbroken, with safe landings. Breathing stays high but controlled. Finish with consistent round times, minimizing fade in the later rounds while prioritizing mechanics and safe jump standards.

Coach Insight

Open at a pace you can hold for nine rounds. Singles on the bar from the start; step back/step up on burpees if needed to breathe. Most important: pick a load and box height that you can keep moving safely for all nine rounds. Avoid early redline, sloppy catches, and reckless box rebounds. Land softly, stand fully, and protect your shins.

Benchmark Notes

Times range from 45:00 for new athletes to around 25:00 for advanced. Aim to keep moving with manageable singles on the barbell and steady burpee box jumps. If you cannot maintain consistent singles and safe jumps, scale load/height so you can finish near your level target.

Modality Profile

Two movements: one weightlifting (squat clean) and one gymnastics-style conditioning movement (burpee box jump). Time is split slightly toward gymnastics because tall box jumps slow and dominate pacing, while heavy cleans are performed as controlled singles, keeping weightlifting a close second.

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