Workout Description

Why This Workout Is Easy

While the movements are fundamental CrossFit exercises, several factors make this approachable: 1) Very light loads on cleans (60/40 lb), 2) Team format allows significant rest between rounds, 3) Push-ups can be broken up during teammate's work, 4) Movements don't significantly interfere with each other, 5) Built-in rest after each round prevents fatigue accumulation.

Benchmark Times for Victoria

• Elite: <6:00
• Advanced: 7:00-8:00
• Intermediate: 9:00-10:00
• Beginner: >18:00

Training Focus

This workout develops the following fitness attributes:

• Speed (7/10): Team format encourages quick transitions and faster cycling of movements to maintain momentum between partners.
• Stamina (6/10): Push-ups in sets of 20 and repeated cleans test upper body and total body muscular endurance across five rounds.
• Power (5/10): Squat cleans, even at lighter weights, require power development for efficient execution through multiple rounds.
• Endurance (4/10): Team format with built-in rest periods reduces cardiovascular demand, though multiple rounds still require moderate aerobic capacity to maintain work capacity.
• Flexibility (4/10): Squat cleans require decent mobility in ankles, hips, and shoulders, though weights are light enough to not demand extreme ranges.
• Strength (3/10): Light to moderate loads in the squat clean (60/40 lb) provide some strength stimulus but aren't heavy enough for significant strength development.

Movements

• Squat Clean
• Push-Up

Scaling Options

Reduce clean weight to 45/30 lb if unable to maintain solid front rack. Scale push-ups to knee push-ups or incline push-ups on box. Can reduce to 4 rounds total or adjust to 8 cleans/15 push-ups per round. For beginners, practice power cleans instead of squat cleans. Consider extending rest period between rounds if needed.

Scaling Explanation

Scale if unable to perform 5+ unbroken push-ups with good form or if squat clean technique breaks down under fatigue. Priority is maintaining proper movement patterns throughout all rounds. Target completion time is 15-18 minutes for the team. Athletes should feel challenged but able to maintain consistent work rate across rounds. Scale load/volume to ensure quality movement - intensity comes from cycle rate and minimal rest.

Intended Stimulus

Moderate-length glycolytic workout (12-20 minutes) with oxidative elements due to rest periods. Primary focus is on maintaining quality movement under fatigue while managing work distribution among teammates. Tests muscular endurance in pushing patterns and leg drive.

Coach Insight

Establish clear rotation strategy with teammates - consider 1 person working while 2 rest. Break push-ups into manageable sets (5-7 reps) before form deteriorates. For squat cleans, focus on solid front rack position and full hip/knee extension. Common mistakes include rushing through push-ups with poor form and cutting depth on cleans. Each athlete should complete 2 rounds total.

Benchmark Notes

This workout is similar to DT in structure (5 rounds of barbell + bodyweight) but with lighter load. Using DT as anchor (L10: 360-420s M / 430-510s F). Per round breakdown: - 10 Squat Cleans (60/40): ~2s/rep × 10 = 20s - 20 Push-Ups: ~1.2s/rep × 20 = 24s - Transition time: ~5s between movements Base round time: ~50s Fatigue multipliers: - Rounds 1-2: 1.0x (50s) - Rounds 3-4: 1.2x (60s) - Round 5: 1.3x (65s) Total working time: ~285s Additional factors: - Team format requires coordination (+15%) - Rest periods between rounds (~15s/round) - Lighter load than DT means faster transitions Final targets: Men: L10: 360s (6:00) L5: 600s (10:00) L1: 1080s (18:00) Women: L10: 480s (8:00) L5: 720s (12:00) L1: 1200s (20:00)

Modality Profile

Push-Up is a gymnastics (bodyweight) movement, while Squat Clean is a weightlifting movement. With two movements split across two modalities, this results in a 50/50 split between G and W.

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