Workout Description
Why This Workout Is Very Hard
This workout combines heavy barbell cycling (45lb DB hang clean & jerk, 165# squat cleans) with extreme lower body volume (200 front rack lunge steps) and 100 burpees spread throughout. The lunge steps create severe leg fatigue that directly interferes with the technical demands of the hang clean & jerk and squat cleans. The EMOM squat clean format prevents recovery, forcing athletes to cycle heavy weight while already fatigued. Most average athletes will struggle with movement quality and pacing.
Training Focus
This workout develops the following fitness attributes:
- Stamina (8/10): High volume of compound movements (200 lunge steps, 100 burpees, 25 hang clean and jerks) taxes muscular endurance severely. Sustained effort against fatigue is central to completion.
- Endurance (7/10): Extended work duration with moderate-to-high intensity demands sustained cardiovascular output. The for-time format with heavy barbell work and high-rep movements creates significant aerobic demand throughout.
- Strength (6/10): 45lb dumbbells and 165lb squat cleans provide moderate loading. Not maximal strength work, but sufficient load to demand force production amid fatigue and metabolic stress.
- Power (6/10): Hang clean and jerks and burpees require explosive hip extension and upper body power. However, fatigue accumulation limits peak power output as workout progresses.
- Flexibility (5/10): Front rack lunges and hang clean and jerks require moderate shoulder, hip, and ankle mobility. Burpees demand basic full-body range of motion without extreme demands.
- Speed (5/10): For-time format demands steady pacing and efficient transitions. Not a sprint, but maintaining consistent cycling through high-rep blocks is necessary for competitive times.
Movements
- Squat Clean
- Burpee Over Dumbbell
- Dumbbell Hang Clean and Jerk
- Deadlift
- Dumbbell Front Rack Lunge
Modality Profile
Workout contains 5 unique movements: Front Rack Lunge Steps (G), DB Facing Burpee (G), DB Hang Clean and Jerk (W), DB Hang Clean and Jerk (W - EMOM), and Squat Clean (W). 2 Gymnastics movements (40%) and 3 Weightlifting movements (60%). No monostructural cardio present.
Training Profile
| Attribute | Score | Explanation |
|---|---|---|
| Endurance | 7/10 | Extended work duration with moderate-to-high intensity demands sustained cardiovascular output. The for-time format with heavy barbell work and high-rep movements creates significant aerobic demand throughout. |
| Stamina | 8/10 | High volume of compound movements (200 lunge steps, 100 burpees, 25 hang clean and jerks) taxes muscular endurance severely. Sustained effort against fatigue is central to completion. |
| Strength | 6/10 | 45lb dumbbells and 165lb squat cleans provide moderate loading. Not maximal strength work, but sufficient load to demand force production amid fatigue and metabolic stress. |
| Flexibility | 5/10 | Front rack lunges and hang clean and jerks require moderate shoulder, hip, and ankle mobility. Burpees demand basic full-body range of motion without extreme demands. |
| Power | 6/10 | Hang clean and jerks and burpees require explosive hip extension and upper body power. However, fatigue accumulation limits peak power output as workout progresses. |
| Speed | 5/10 | For-time format demands steady pacing and efficient transitions. Not a sprint, but maintaining consistent cycling through high-rep blocks is necessary for competitive times. |
For time:100 front rack lunge steps 45/4550 DB facing burpee 25 DB hang clean and jerk 45/4550 DB facing burpee 100 front rack lunge steps 45/45*emom 1 squat clean 165#