Workout Description

Why This Workout Is Medium

While 135lbs is moderate loading for the average male CrossFitter, the 5-set structure provides built-in recovery that significantly reduces difficulty. Each set (18 total reps) is manageable, though the 10 front squats after cleans and push press will accumulate fatigue in the front rack and legs. The self-paced rest between sets prevents the crushing continuous intensity that would make this Hard. Total volume (90 reps) is substantial but spread out enough to be completable as prescribed by most average athletes.

Benchmark Times for The Clean Machine

• Elite: <5:30
• Advanced: 6:30-7:30
• Intermediate: 8:30-9:45
• Beginner: >17:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (7/10): Ninety total reps with a barbell at moderate weight tests muscular endurance significantly, especially in the shoulders and legs as fatigue accumulates across sets.
• Flexibility (6/10): Power clean catch, front rack position for push press and front squats all demand good ankle, hip, thoracic, and wrist mobility throughout all five sets.
• Strength (5/10): At 135lbs across three different movements, this requires solid strength capability but isn't maximal effort loading. Weight becomes more challenging as fatigue builds.
• Power (5/10): Power cleans are explosive by definition, initiating each set with a power demand. Push press and front squats are less explosive but still require force generation.
• Endurance (4/10): Five sets with moderate rest periods create some cardiovascular demand, but this is primarily a strength-stamina workout rather than a pure cardio test.
• Speed (3/10): The five-set structure with rest periods between means this isn't about rapid cycling. Steady, controlled movement with recovery is the intended stimulus.

Movements

• Push Press
• Power Clean
• Kettlebell Front Squat

Scaling Options

Reduce weight to 95lbs for males or 65lbs for females. Can substitute hang power cleans if full power cleans are limiting. Reduce to 4 sets or modify reps to 2-4-8 scheme. Advanced athletes can increase to 155/105lbs. If barbell complex is too demanding, allow bar to be dropped between movements. Substitute strict press for push press to reduce shoulder demand.

Scaling Explanation

Scale if you cannot power clean 135lbs for 8+ touch-and-go reps with solid form. Scale if front rack position cannot be maintained for 10 front squats due to mobility or shoulder fatigue. Target is completing each set in 45-90 seconds with brief rest between movements. Total workout should finish in under 25 minutes. Prioritize maintaining proper front rack position and full depth on squats over preserving the Rx weight - technique degradation under fatigue defeats the purpose.

Intended Stimulus

Moderate-duration strength-endurance test lasting 15-25 minutes. Primarily glycolytic with oxidative demand as sets accumulate. Tests barbell cycling efficiency, grip endurance, and mental resilience under accumulated shoulder and leg fatigue. The constant 135lb load across 90 total reps challenges ability to maintain movement quality despite mounting lactate and muscular fatigue.

Coach Insight

Treat this as a barbell complex - minimize putting the bar down within each set. Power cleans should be crisp and explosive to set up the front rack. Push press immediately from the front rack with minimal re-grip. Front squats are the volume driver - keep elbows high and core braced throughout. Pace sets 1-2 at 70% effort; expect sets 4-5 to be a real grind. Rest 60-90 seconds between sets - walk around, shake out shoulders and forearms. Common mistake is going unbroken too early and burning out by set 3. Consider breaking front squats into 5-5 on later sets if needed.

Benchmark Notes

Primary limiters are shoulder endurance from the push press volume and leg fatigue accumulating through front squats. L1 (18:00) assumes scaled loading (65-95lbs) with frequent breaks and 90+ second rests between sets. L5 (10:30) can go unbroken early but breaks squats into 5-5 or 6-4 by set 3-4, with 45-60 second inter-set rest. L10 (5:00) maintains nearly unbroken sets with efficient barbell cycling, minimal breaks (maybe 1-2 on late squat sets), and 20-30 second transitions between sets. Grip and breathing dictate break patterns more than pure strength.

Modality Profile

All three movements are weightlifting modalities: Power Clean (barbell Olympic lift), Push Press (barbell pressing movement), and Kettlebell Front Squat (external load squat variation). No gymnastics or monostructural cardio movements present.