Workout Description

Why This Workout Is Hard

200 double-unders, 80 burpees and 50 power cleans at a light 115/75 lb, with a 400 m run in the middle, take an average athlete about 15 minutes. The loads are light, but the burpees and double-unders keep the heart rate high throughout, so most athletes have to pace the back half.

Benchmark Times for Thomas O’Hagan

• Elite: <7:50
• Advanced: 9:00-10:20
• Intermediate: 11:55-13:45
• Beginner: >27:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): 200 total double-unders, 80 burpees, and 50 power cleans demand significant muscular endurance. Legs, shoulders, and posterior chain face repeated fatigue with no true rest periods between movements.
• Endurance (7/10): The palindrome structure with a 400m run, 200 double-unders, and 80 burpees creates sustained cardiovascular demand throughout. Athletes must maintain aerobic output across multiple high-intensity movement transitions.
• Speed (7/10): For-time format incentivizes fast cycling on double-unders and burpees. Efficient transitions and quick bar cycling on power cleans are critical to competitive performance in this palindrome structure.
• Power (6/10): Power cleans are inherently explosive movements, and double-unders require rapid wrist and calf power. Burpees add repeated explosive hip extension, making power a consistent theme throughout the workout.
• Strength (4/10): Power cleans at 115/75 lb are moderate loads requiring technical strength but not maximal effort. The volume of 50 reps shifts the demand more toward muscular endurance than pure force production.
• Flexibility (3/10): Power cleans require adequate hip and shoulder mobility, and burpees demand basic thoracic extension. Overall mobility demands are moderate and accessible to most intermediate athletes.

Movements

• Power Clean
• Burpee
• Run
• Double-Under

Scaling Options

Double-Unders: Sub 200 single-unders, or 50-75 double-unders if still developing the skill. Burpees: Reduce to 25-30 per round if 40 each way would push total time beyond 35 minutes, or sub step-up burpees (no jump) for athletes with knee or shoulder limitations. Power Cleans: Scale to 95/65 lb for athletes who cannot perform 5+ unbroken reps at Rx weight with solid mechanics, or 75/55 lb for newer athletes. Reduce reps to 15-20 per round if needed to maintain movement quality. Run: Shorten to 200 meters or sub 500 meter row or 1-minute bike if running is limited by injury.

Scaling Explanation

Scale this workout if you cannot perform at least 20 consecutive double-unders, if the Rx power clean weight exceeds roughly 60-65% of your 1RM, or if completing the full volume would push you beyond 35 minutes. The goal is sustained intensity — not survival mode. Prioritize technique on the power cleans above all else: a rounded back under fatigue is the primary injury risk here. Athletes newer to double-unders should sub single-unders without hesitation — the conditioning stimulus is preserved and frustration from missed reps destroys the intended pacing rhythm. Intermediate athletes should focus on scaling load or reps to stay moving consistently rather than taking long rest breaks to hit Rx numbers.

Intended Stimulus

This is a moderate-to-long time domain chipper targeting 18-28 minutes for most athletes. The palindrome structure — mirroring the movements on the way back — creates a unique psychological and physical challenge. Expect a hard sustained effort that taxes your aerobic engine, grip, and mental toughness equally. The primary challenge is conditioning and mental fortitude: you must manage fatigue across a high volume of mixed movements while knowing the hardest work (burpees and double-unders) comes again at the end when you're most tired. This workout builds resilience and pacing discipline.

Coach Insight

The biggest mistake athletes make is going out too hot on the first 100 double-unders and 40 burpees, then hitting the power cleans and run already gassed — with another full mirror of work waiting. Treat the run as a mental reset and a deliberate recovery tool, not a sprint. For double-unders, aim for sets of 25-50 with short, controlled rest rather than going unbroken and tripping repeatedly. For burpees, find a sustainable pace you can hold for all 40 — a slow-and-steady 5 burpees every 30 seconds beats burning out at rep 20. On the power cleans at 115/75 lb, the weight should feel moderate — sets of 5-7 with 10-15 seconds rest is smarter than touch-and-go that torches your grip. Protect your grip throughout: it connects every movement here. On the back half, the second set of power cleans will feel heavier than they are — stay patient and keep your hips loaded. The second 40 burpees are where races are won or lost; commit to a steady rhythm and don't stop moving. Finish strong on the final 100 double-unders by breaking early and often rather than chasing big sets with shaky legs.

Benchmark Notes

A palindrome: 100 double-unders, 40 burpees and 25 power cleans at 115/75 lb, a 400 m run, then back through 25 cleans, 40 burpees and 100 double-unders. L5 (13:45-15:55) holds about 13 burpees a minute. L10 (under 7:50) holds 28 a minute and touch-and-goes the cleans.

Modality Profile

4 movements total: Double-Under (G), Burpee (G), Power Clean (W), Run (M). G=2/4=50%, M=1/4=25%, W=1/4=25%.

Similar Workouts to Thomas O’Hagan

If you enjoy Thomas O’Hagan, you might also like these similar CrossFit WODs:

• Fran Plus (92% similar) - 21-15-9 Reps for Time Calories Assault Air Bike Thrusters (95/65 lb) Pull-Ups Push-Ups Sit-Ups...
• Kevin Prior (91% similar) - 3 Rounds for Time 20 Hang Power Cleans (115/75 lb) 20 Toes-to-Bars 400 meter Run...
• Ignite 21 (91% similar) - For time: Buy-in: 20 Burpees Then, complete: 150 Double-Unders 80 AbMat Sit-Ups 60 Wall Ball Shots ...
• Lee Rigby (90% similar) - For Time 22 calorie Row 25 Squat Cleans (42.5/30 kg) 22 Double-Unders 25 Bar Over Burpees 22 Double-...
• Open 25.1 (90% similar) - AMRAP 15 minutes: 3 Lateral Burpees Over the Dumbbell* (50/35 lb) 3 Dumbbell Hang Clean-to-Overheads...
• The Hunt (90% similar) - AMRAP in 12 minutes 3 Rounds of: 10 Toes-to-Bars 15 Sumo Deadlift High-Pulls (95/65 lb) 15 Push Pres...
• Open 22.1 (90% similar) - AMRAP in 15 minutes: 3 Wall Walks 12 Alternating Dumbbell Snatches (50/35 lb) 15 Box Jump-Overs (24/...
• Kevin Pfeifer (90% similar) - 5 Rounds for Time 50 Double-Unders 15 Hang Power Cleans (95/65 lb) 10 Pull-Ups 5 Handstand Push-Ups...

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