Workout Description

Why This Workout Is Medium

Ten minutes of steady, repeatable work with moderate barbell loading and simple skills. The cleans are light enough for touch-and-go or fast singles, burpees drive heart rate, and wall balls should be unbroken for many. No advanced gymnastics or maximal loads, but the sustained pace and little room for rest push conditioning and stamina.

Training Focus

This workout develops the following fitness attributes:

• Stamina (7/10): Repeated sets of moderate-load cleans and wall balls tax local muscular endurance in legs, hips, and shoulders across many short rounds.
• Speed (7/10): Fast cycle rates and quick singles on the bar, with brisk transitions, reward speed without redlining too early.
• Endurance (6/10): Short time domain but constant movement and minimal rest make this a moderate cardiovascular challenge driven by burpees and fast transitions.
• Power (5/10): Explosive hip extension for cleans and wall ball throws encourages pop each round, balanced by aerobic burpee cadence.
• Strength (4/10): Loads are approachable and submaximal; strength matters for bar speed and consistency rather than max effort.
• Flexibility (2/10): Basic ranges: front rack, squat depth, and overhead position for wall balls; no advanced mobility requirements.

Movements

• Power Clean
• Wall Ball Shot
• Burpee Over Bar

Scaling Options

Scale to: 10 PC (95/65 lb), 10 Lateral Burpees Over Bar, 10 WB (14/10 lb) • 8 PC (95/65 lb), 8 Burpees to Line, 10 WB (12/8 lb) • 8-min AMRAP: 8 Hang Power Cleans (75/55 lb), 8 Burpees Over Bar, 10 WB (14/10 lb)

Scaling Explanation

Adjust load, rep count, and/or duration to keep wall balls unbroken, cleans quick, and burpees steady so the intended continuous, near-threshold pace is preserved.

Intended Stimulus

Fast, breathing-heavy triplet with minimal chalk breaks. Aim for unbroken wall balls and either touch-and-go sets or crisp singles on the cleans. Burpees should be steady with consistent footwork. The pace should feel just under redline: challenging but sustainable for the full 10 minutes with quick transitions.

Coach Insight

Open at 80–85% effort. Keep wall balls unbroken and choose a burpee cadence you can hold. Cleans: fast singles are fine if it keeps you moving. The one tip: protect transitions—finish a station and start the next within three seconds. Avoid early redline, sloppy burpee standards, and resting with the ball on your chest.

Benchmark Notes

Score is total reps completed in 10 minutes. Beginners often reach 2–3 rounds (60–90 reps). Intermediate athletes push 4–5 rounds (120–150), and advanced approach 6–7 rounds (180–210). Use these levels to pick a pace that keeps transitions short and sets mostly unbroken.

Modality Profile

Two of the three movements use external load (power cleans and wall balls), so weightlifting is slightly dominant. Burpees are pure bodyweight and time-consuming, contributing heavily to the gymnastics share. No monostructural element is present, so the breakdown skews 55% weightlifting, 45% gymnastics, 0% monostructural.

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