Workout Description

Why This Workout Is Hard

This workout combines descending running distances with ascending barbell weights, creating a challenging fatigue pattern. The hang power cleans get significantly heavier (40lb/30lb jumps) as runners' legs fatigue from 1800m total running. The decreasing rep scheme (50-30-10) provides some relief, but the heavy final set at 185/125 under accumulated fatigue makes this particularly challenging for the average CrossFitter.

Benchmark Times for The Ben Rogers

• Elite: <8:00
• Advanced: 9:00-10:00
• Intermediate: 11:00-12:00
• Beginner: >18:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): 90 total hang power cleans with increasing load demands significant muscular endurance, especially in posterior chain and grip.
• Endurance (7/10): The three running intervals totaling 1800m combined with high-rep Olympic lifting creates significant cardiovascular demand and tests aerobic capacity throughout.
• Power (7/10): Hang power cleans are inherently explosive movements, requiring significant power output across all sets despite increasing fatigue.
• Strength (6/10): Final set of hang power cleans at 185/125 requires substantial strength, though volume and fatigue impact max force production.
• Speed (6/10): Transitions between runs and lifts plus cycling through hang power cleans efficiently requires speed and quick turnover.
• Flexibility (5/10): Hang power cleans demand decent hip and shoulder mobility, particularly as fatigue sets in during higher rep sets.

Movements

• Run
• Hang Power Clean

Scaling Options

Level 1 (Intermediate): 95/65, 135/95, 165/115 lbs for barbell weights. Keep run distances. Level 2 (Beginner): 75/55, 95/65, 115/75 lbs with power cleans from blocks or hang. Reduce runs to 600/400/200m. For both levels, maintain the rep scheme but break into smaller sets. Alternative movement options include dumbbell cleans or kettlebell cleans if barbell technique is not solid. Can also substitute rowing for running if needed.

Scaling Explanation

Scale if you cannot perform 10+ unbroken hang power cleans at the first weight or if your 1RM clean is less than 225/155. Technique should be prioritized over speed, especially as weights increase. Athletes should be able to maintain proper positions throughout all cleans - if form deteriorates significantly under fatigue, reduce load. Target completion time is 15-25 minutes. The workout should feel challenging but manageable, with the final heavy cleans being tough but doable with good form.

Intended Stimulus

Moderate-length glycolytic workout (15-25 minutes) combining running endurance with descending-load Olympic lifting. Primary focus is maintaining power output and technique under increasing fatigue. The descending run distances but increasing barbell loads create an interesting strength-endurance challenge where athletes must manage both cardiovascular and muscular fatigue.

Coach Insight

Break up hang power cleans early - consider sets of 10 for the 50 reps, sets of 5-8 for the 30 reps, and sets of 2-3 for the final heavy 10. Run at about 75-80% effort on first run, maintaining similar pace on subsequent runs. Keep core tight and maintain strong positions in the hang clean as weights get heavier. Common mistakes include rushing the first run, doing too many unbroken reps early, and losing positions on heavy cleans when fatigued. Rest briefly between sets but keep transitions quick.

Benchmark Notes

This workout is most similar to DT in structure (multiple rounds of barbell cycling with running intervals). Breaking it down: 800m Run: 150-210s 50 HPC (115): ~2.5s/rep × 50 = 125s + breaks 600m Run: 120-165s 30 HPC (155): ~3s/rep × 30 = 90s + breaks 400m Run: 75-105s 10 HPC (185): ~3.5s/rep × 10 = 35s Fatigue factors: - Running impacts barbell cycling (+15%) - Increasing weights require more setup time - HPC sets likely break into: 15-12-12-11 (115), 10-10-10 (155), 5-5 (185) Comparing to DT anchor (5 rounds at 155/105): - Similar total barbell volume (90 vs 135 reps) - Added 1800m running - Heavier final sets Projecting L10 male at 8:00 (480s) vs DT's 6:00-7:00 L5 at 12:00 (720s) L1 at 18:00 (1080s) Female times ~20% slower due to both running pace and heavier relative loads.

Modality Profile

Run is Monostructural (M), Hang Power Clean is Weightlifting (W). With two movements split across two modalities, each represents 50% of the workout's modality profile.

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These WODs similar to The Ben Rogers share comparable training demands, time domains, and movement patterns.