Workout Description

Why This Workout Is Hard

185/135 lb is substantial for all three barbell movements, but the squat cleans at that load after prior fatigue are the real limiter. The double-unders escalate (25→50→100), demanding skill under increasing fatigue. Grip is taxed across deadlifts, push presses, and cleans with minimal recovery. Most average athletes will need to break the squat cleans significantly and may struggle with unbroken double-under sets late in the workout.

Benchmark Times for Thomas Kennedy

• Elite: <4:30
• Advanced: 5:35-6:55
• Intermediate: 8:35-10:40
• Beginner: >25:30

Training Focus

This workout develops the following fitness attributes:

• Stamina (7/10): Moderate-to-high rep barbell work at 185/135 lb combined with 175 total double-unders demands sustained muscular output from the posterior chain, shoulders, and legs across multiple movement patterns.
• Strength (7/10): 185/135 lb is a substantial load for deadlifts, push presses, and squat cleans. While not maximal, these weights require significant strength, especially as fatigue accumulates across the workout.
• Power (7/10): Squat cleans are inherently explosive, and push presses require hip drive. Double-unders demand rhythmic power output. The workout rewards athletes who can maintain bar speed and explosive cycling under fatigue.
• Flexibility (6/10): Squat cleans demand considerable hip, ankle, and thoracic mobility. The front rack position and overhead press also require shoulder and wrist flexibility, making mobility a meaningful limiting factor.
• Speed (6/10): For Time format incentivizes fast transitions and efficient barbell cycling. Double-under speed and the ability to cycle the barbell quickly without excessive rest between reps directly impacts finishing time.
• Endurance (5/10): The combination of barbell cycling and double-unders creates moderate cardiovascular demand. The workout is relatively short but the transitions between heavy lifting and jump rope elevate heart rate significantly throughout.

Movements

• Squat Clean
• Push Press
• Deadlift
• Double-Under

Scaling Options

Weight: Scale to 135/95 lb for athletes who can perform all three movements with solid technique but struggle with the Rx load, or 115/75 lb for newer athletes. Squat cleans can be substituted with power cleans if squat mechanics are not yet safe under fatigue. Double-unders: Sub 50 single-unders for every 25 double-unders (so 50, 100, 200 singles), or use a 3:1 ratio if athletes have some double-under skill but not consistency. Volume: Reduce to 15 deadlifts, 20 push presses, 8 squat cleans with the same double-under structure if the barbell volume feels excessive. For athletes still developing squat clean mechanics, substitute hang power cleans to reduce technical demand while keeping the conditioning stimulus intact.

Scaling Explanation

Scale the weight if you cannot perform at least 5 unbroken squat cleans at the prescribed load with solid mechanics — the squat clean is the most technical movement here, and fatigue will only make poor mechanics worse. Scale double-unders if you cannot string together at least 10-15 in a row; tripping constantly destroys the conditioning stimulus and turns this into a frustration drill rather than a workout. The goal is to finish in 10-18 minutes — if you're projected to go over 20 minutes, reduce load or volume. Prioritize technique over Rx weight, especially on squat cleans: a heavy clean with a good catch and full squat is always worth more than a muscle clean that bypasses the intended movement pattern. Intensity is the goal — scale to protect it.

Intended Stimulus

Moderate-intensity effort lasting 10-18 minutes that builds in difficulty as the barbell movements get more technically demanding and the double-under volume escalates. This is a short burst of power meeting a sustained conditioning challenge — you'll feel the weight of the barbell early, but the real test is managing fatigue as the squat cleans and 100 double-unders arrive. The primary challenge is a combination of strength-skill and conditioning: the barbell loads are significant, and the double-unders demand coordination even when your heart rate is elevated. Expect your lungs and legs to be screaming by the final set.

Coach Insight

The barbell weight is the same across all three movements, so treat the deadlifts as your warm-up for the harder movements ahead — go unbroken or 2 quick sets and move on fast. Push presses should be done in no more than 2 sets (8-7 or 10-5); don't grind reps here because the squat cleans are coming and they demand the most from your shoulders and hips. The squat cleans at 185/135 lb are the anchor of this workout — if you're gassed, these will slow to a crawl. Aim for singles with a fast turnaround (3-5 seconds) rather than forcing touch-and-go and breaking form. For double-unders, stay relaxed and consistent — the 25 and 50 rep sets should be unbroken or one quick break; the 100 is where athletes blow up mentally. Break the 100 into 3-4 planned sets (e.g., 30-30-25-15) rather than going for broke and tripping repeatedly. Common mistakes: going too hard on deadlifts and push presses, then dying on squat cleans; rushing double-unders after heavy barbell work and losing rhythm; not resetting breathing between movements.

Benchmark Notes

20 deadlifts, 15 push presses and 10 squat cleans at 185/135 lb, separated by 25, 50 and 100 double-unders. 185 lb is about an average athlete's push press max, so strength spreads the ladder wide. L5 (10:40-13:15) grinds the presses as singles with misses. L10 (under 4:30) presses 185 at about 70% of max.

Modality Profile

4 movements total: Deadlift (W), Double-Under (G), Push Press (W), Squat Clean (W). That's 1 Gymnastics, 0 Monostructural, 3 Weightlifting. Exact percentages: G=25%, M=0%, W=75%. Rounded to nearest 10%: G=25, M=0, W=75. Adjusted to sum to 100: G=25, M=0, W=75.

Similar Workouts to Thomas Kennedy

If you enjoy Thomas Kennedy, you might also like these similar CrossFit WODs:

• Pearl Harbor 12.7.41 (91% similar) - For Time 12 Ring Dips 7 Power Cleans (165/105 lb) 41 Double-Unders 12 Ring Dips 7 Back Squats (165/1...
• Walter Hynes (90% similar) - For Time 10-9-8-7-6-5-4-3-2-1 reps of: Cleans (50% of 1 Rep Max) Handstand Push-Ups...
• The Ish (90% similar) - 6 Rounds for Time 1 Bear Complex (115/75 lb) 6 Pull-Ups 8 Overhead Walking Lunges (45/25 lb) 9 Burpe...
• Andrew Jordan (90% similar) - AMRAP in 10 minutes 3 Power Cleans (135/95 lb) 3 Power Snatches (135/95 lb) 3 Overhead Squats (135/9...
• Michael Fiore (90% similar) - 5 Rounds for Time 5 Clean-and-Jerks (155/105 lb) 10 Handstand Push-Ups 20 Double-Unders...
• The Thirteen (89% similar) - For Time 13 Dumbbell Devil Presses (2x22.5/15 kg) 12 Dumbbell Box Step-Ups (2x22.5/15 kg) 11 Dumbbel...
• Dennis Mulligan (89% similar) - 15-12-9 Reps for Time Bench Presses (BW) Ring Dips Dumbbell Thrusters (35/25 lb) Wall Ball Shots (20...
• Vincent Morello (89% similar) - 3 Rounds for Time 5 Dumbbell Snatches (2x55/35 lb) 10 Burpees 5 Snatches (155/105 lb) 10 Burpees...

These WODs similar to Thomas Kennedy share comparable training demands, time domains, and movement patterns.