Workout Description

Why This Workout Is Very Hard

High-power intervals with heavy barbell cycling and heavy kettlebell swings create significant local fatigue and elevated heart rate. Fifty clusters at 115/75 lb plus 75 swings at 72/53 lb are demanding even with built-in rest. Short sprints amplify intensity. The combination of load, volume, and repeat efforts pushes this beyond classic benchmark difficulty for most athletes.

Benchmark Times for T

• Elite: <16:30
• Advanced: 17:30-18:30
• Intermediate: 19:30-20:30
• Beginner: >29:00

Training Focus

This workout develops the following fitness attributes:

• Speed (8/10): Fast transitions, crisp barbell cycling, and hard 100m sprints are key. The rest incentivizes maintaining a high pace each round without excessive chalk or setup time.
• Stamina (7/10): Fifty clusters and seventy-five heavy swings require sustained muscular output. Expect accumulating fatigue in legs, shoulders, and grip across five rounds with limited time to fully recover between bouts.
• Power (7/10): Explosive hip extension drives the clean and the thruster, as well as the kettlebell swing and sprints. Each round begins and ends with high-power outputs.
• Endurance (5/10): Short runs with full recovery emphasize repeat sprint ability over long aerobic work. Breathing will spike, but rests prevent a steady-state grind, prioritizing anaerobic capacity rather than long-duration engine.
• Strength (5/10): Loads are moderate-to-heavy for repeated reps, not max efforts. Strength contributes to safe barbell cycling from the floor and secure overhead positions under fatigue.
• Flexibility (3/10): Front rack and overhead positions demand adequate shoulder, thoracic, and hip mobility, but do not require extreme range-of-motion beyond standard CrossFit movement standards.

Scaling Options

Scale to: 95/65 lb bar + 53/35 lb KB • 5 rounds of 100m, 10 Thrusters (75/55), 15 KB Swings (44/26) • 4 rounds at Rx with 100m, 8 clusters, 12 swings

Scaling Explanation

These options preserve the interval feel, sprint distance, and total pattern while adjusting load, reps, or rounds so athletes keep sets tight and round splits consistent.

Intended Stimulus

Fast, high-power intervals. Each round should feel like a hard push: quick 100m, composed but aggressive barbell cycling in 1–2 sets, and confident kettlebell swings with minimal rest. Use the 2-minute rest to reset and maintain similar split times. Grip and legs will burn; breathing should spike but recover between rounds.

Coach Insight

Aim for consistent round splits within 10–15 seconds. Break clusters early (6/4 or 5/5) if needed to preserve form and speed. Keep transitions tight. The one tip: Own the first 3 reps of the clusters—they set your bar speed and breathing for the set. Avoid death-gripping the kettlebell and over-sprinting the first 100m. Don’t waste rest time away from your setup.

Benchmark Notes

Times include the prescribed 8 minutes of rest. Beginner times will trend near 25–29 minutes; advanced athletes finish around 16–19 minutes. Elite can push below 17 minutes with unbroken sets and fast, controlled transitions. Use these levels to choose loads that keep round times consistent without long breaks.

Modality Profile

Two of the three movements are loaded (barbell clusters and kettlebell swings), which dominate round time. The 100m sprints bookend each round and provide about a third of the total work time. No gymnastics is included.

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