Workout Description

Why This Workout Is Hard

While 135/95 lbs is moderate weight, the combination of 30 total reps per round (150 total) with the barbell creates significant cumulative fatigue. Power cleans tax the posterior chain, then lunges and front squats hammer the legs while maintaining front rack position throughout. The 1-minute rest helps but isn't enough to fully recover between rounds. Most athletes will need to break up the movements significantly in later rounds.

Benchmark Times for WOD

• Elite: <12:00
• Advanced: 14:00-16:00
• Intermediate: 18:00-20:00
• Beginner: >30:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume of front-loaded movements (30 total reps per round) will severely test leg and core muscular endurance capacity.
• Strength (7/10): 135/95 lb barbell across all movements demands significant strength, especially as fatigue accumulates through the front-loaded position.
• Endurance (6/10): Five rounds with one minute rest creates moderate cardiovascular demand, requiring sustained effort across multiple rounds of compound movements.
• Flexibility (6/10): Power cleans require full mobility, front rack position demands thoracic spine and wrist flexibility, lunges and squats need ankle mobility.
• Power (5/10): Power cleans are explosive, but the high volume and fatigue from other movements will diminish power output significantly.
• Speed (4/10): One minute rest allows some recovery, but maintaining consistent pace through fatiguing front-loaded movements becomes increasingly challenging.

Movements

• Front Squat
• Power Clean
• Front Rack Lunge

Benchmark Notes

This workout consists of 5 rounds of power cleans, front-racked alternating reverse lunges, and front squats, all at 135/95 lbs, with 1 minute rest between rounds. I'll analyze this as a time-based workout since no scoring method was provided. Movement Analysis: - Power Clean (135/95): 2-3 sec per rep when fresh - Front-Racked Alternating Reverse Lunges (135/95): 2-3 sec per rep (holding front rack position adds difficulty) - Front Squats (135/95): 2-3 sec per rep Round Breakdown (per round): - 5 Power Cleans: 10-15 sec - 10 Alt Reverse Lunges: 20-30 sec - 15 Front Squats: 30-45 sec - Transitions: 5-10 sec - Total per round (fresh): 65-100 sec Fatigue Considerations: This is a front-loaded barbell workout with significant quad/core demand. The front rack position throughout creates cumulative fatigue. - Round 1: 1.0x multiplier = 65-100 sec - Round 2: 1.1x multiplier = 72-110 sec - Round 3: 1.2x multiplier = 78-120 sec - Round 4: 1.3x multiplier = 85-130 sec - Round 5: 1.4x multiplier = 91-140 sec Rest Periods: 4 x 60 seconds = 240 seconds total Total Time Calculation: Elite (L10): 65+72+78+85+91 = 391 sec + 240 sec rest = 631 sec ≈ 720 sec accounting for set breaks Intermediate (L5): 80+88+96+104+112 = 480 sec + 240 sec rest = 720 sec ≈ 1200 sec with more set breaking Novice (L1): 100+110+120+130+140 = 600 sec + 240 sec rest = 840 sec ≈ 1800 sec with extensive set breaking This workout is similar to strength-endurance benchmarks but with moderate loading. The combination of front rack holds and leg-dominant movements creates significant metabolic demand. Final targets: L10: 720 sec (12:00), L5: 1200 sec (20:00), L1: 1800 sec (30:00)

Modality Profile

All three movements (Power Clean, Front Rack Lunge, Front Squat) are weightlifting movements using external load, resulting in 100% weightlifting modality