Workout Description

Why This Workout Is Medium

While 135/95lb clean-and-jerks are moderately heavy, the 10-rep sets allow natural breaks and the 400m run provides active recovery between barbell work. The movement combination doesn't create significant interference effects. Average CrossFitters can maintain a steady pace through all 3 rounds, typically finishing in 12-15 minutes. Neither the weight nor volume is extreme in this context.

Benchmark Times for Tiger Blood

• Elite: <6:00
• Advanced: 7:00-8:00
• Intermediate: 9:00-10:00
• Beginner: >16:00

Training Focus

This workout develops the following fitness attributes:

• Power (8/10): Clean and jerk is a highly explosive movement pattern requiring coordinated triple extension and quick turnover under the bar.
• Endurance (7/10): The combination of moderate-weight Olympic lifts with 400m runs creates significant cardiovascular demand across three rounds, requiring sustained aerobic capacity.
• Flexibility (7/10): Clean and jerk requires significant mobility in ankles, hips, shoulders, and wrists to maintain proper positions throughout.
• Stamina (6/10): Performing 30 total clean and jerks while managing running fatigue tests muscular endurance, especially in shoulders, legs and core.
• Speed (6/10): Transitions between lifts and runs plus the ability to cycle clean and jerks efficiently impacts overall workout time significantly.
• Strength (5/10): 135/95 pounds represents a moderate load for clean and jerks - heavy enough to demand strength but light enough for multiple reps.

Movements

• Run
• Clean and Jerk

Scaling Options

Weight reductions: 95/65 lb or 75/55 lb based on technical proficiency. Sub power cleans or even front squats if jerk technique is limiting. Can reduce to 2 rounds or 8 reps per round. For running, scale to 200m or substitute 500m row/bike. Beginners might do 2 rounds of 6-8 reps at lighter weight.

Scaling Explanation

Scale weight if unable to do 5+ unbroken clean-and-jerks when fresh or if form deteriorates under fatigue. Scale volume if runs take over 2:30 or if total time would exceed 15 minutes. Priority is maintaining consistent power output across all rounds while keeping technical standards. Target time is 8-12 minutes with even round times.

Intended Stimulus

Moderate-length glycolytic workout (8-12 minutes) with oxidative system contribution. Primary challenge is maintaining power output on clean-and-jerks while managing fatigue from runs. Tests ability to recover between barbell cycling efforts.

Coach Insight

Break clean-and-jerks into sets of 4-3-3 or 5-5 based on capacity. Reset grip and breath between reps if needed. Keep runs at 75-80% effort - resist sprinting first round. Common mistake is going too heavy on barbell or sprinting first run, leading to major slowdown. Focus on efficient clean technique - don't muscle the weight up.

Benchmark Notes

This workout is most similar to Grace (30 C&J at 135/95) but with 1/3 the reps per round and adding a 400m run. Analysis: Round 1: - 10 C&J: 30-35s (fresh state) - 400m run: 75-90s - Transition: 5s Total: 110-130s Round 2: - 10 C&J: 35-40s (1.1x fatigue) - 400m run: 85-100s (1.1x fatigue) - Transition: 5s Total: 125-145s Round 3: - 10 C&J: 40-45s (1.2x fatigue) - 400m run: 95-110s (1.2x fatigue) - Transition: 5s Total: 140-160s Projected totals: Male L10: 360-420s (6:00-7:00) Male L5: 600-660s (10:00-11:00) Male L1: 900-1020s (15:00-17:00) Female L10: 480-540s (8:00-9:00) Female L5: 720-780s (12:00-13:00) Female L1: 1020-1140s (17:00-19:00) Using Grace as anchor but adjusting up significantly due to the added 1200m total running volume. The run creates more systemic fatigue than Grace's barbell-only format.

Modality Profile

Clean and Jerk is a weightlifting (W) movement, Run is monostructural (M). With two movements from different modalities, the split is 50/50.

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