Workout Description
Why This Workout Is Medium
This workout combines moderate loads (65/95 lb HPC is light-moderate) with moderate volume in a descending rep scheme that provides natural recovery windows. The 21-15-9-6-3 structure breaks the work into manageable chunks, and box jumps between barbell work allow lower body recovery. Total reps are modest (~48 box jumps, ~18 cleans). The limiting factor is sustained intensity rather than absolute load or volume. Average athletes complete as prescribed in 8-12 minutes without significant scaling needed.
Training Focus
This workout develops the following fitness attributes:
- Power (8/10): Both movements are highly explosive: box jumps demand lower body power, hang power cleans demand full-body power generation. This is a power-focused workout.
- Stamina (7/10): 45 total box jumps and 18 hang power cleans demand significant muscular endurance, particularly in legs and posterior chain. Fatigue accumulates across multiple rounds without full recovery.
- Speed (7/10): The descending rep scheme (21-15-9) encourages fast cycling and minimal rest. Quick transitions between movements and rapid rep execution are essential for good times.
- Endurance (6/10): The 'for time' format with continuous cycling between box jumps and hang power cleans creates moderate cardiovascular demand. Total volume and intensity sustain elevated heart rate throughout the workout.
- Strength (5/10): Hang power cleans at moderate loads (65/95 lb) require strength but aren't maximal efforts. Box jumps are power-dominant rather than strength-dominant movements.
- Flexibility (4/10): Box jumps and hang power cleans require moderate hip, ankle, and shoulder mobility. Fatigue may limit range of motion as workout progresses.
Movements
- Box Jump
- Hang Power Clean
Benchmark Notes
No rep count, time cap, or scoring method provided for box jumps. Without a defined format (AMRAP, for time, max height, etc.), no numeric benchmark targets can be assigned.
Modality Profile
Box Jump is a bodyweight gymnastics movement. Hang Power Clean is a barbell weightlifting movement. Two movements split evenly across two modalities.
Training Profile
| Attribute | Score | Explanation |
|---|---|---|
| Endurance | 6/10 | The 'for time' format with continuous cycling between box jumps and hang power cleans creates moderate cardiovascular demand. Total volume and intensity sustain elevated heart rate throughout the workout. |
| Stamina | 7/10 | 45 total box jumps and 18 hang power cleans demand significant muscular endurance, particularly in legs and posterior chain. Fatigue accumulates across multiple rounds without full recovery. |
| Strength | 5/10 | Hang power cleans at moderate loads (65/95 lb) require strength but aren't maximal efforts. Box jumps are power-dominant rather than strength-dominant movements. |
| Flexibility | 4/10 | Box jumps and hang power cleans require moderate hip, ankle, and shoulder mobility. Fatigue may limit range of motion as workout progresses. |
| Power | 8/10 | Both movements are highly explosive: box jumps demand lower body power, hang power cleans demand full-body power generation. This is a power-focused workout. |
| Speed | 7/10 | The descending rep scheme (21-15-9) encourages fast cycling and minimal rest. Quick transitions between movements and rapid rep execution are essential for good times. |
For time: 21 Box Jumps (20/24 in) 9 Hang Power Cleans (65/95 lb) 15 Box Jumps (20/24 in) 6 Hang Power Cleans (65/95 lb) 9 Box Jumps (20/24 in) 3 Hang Power Cleans (65/95 lb)
A grindy aerobic engine builder — sustainable pace with clean transitions, not a sprint.
Pace your first round 5–10s slower than feels easy. Break the gymnastics before failure — small sets save big time across rounds.
Reduce the barbell load to maintain unbroken sets on the cleans. Sub jumping pull-ups or banded for HSPU.