Workout Description

Why This Workout Is Hard

This workout combines heavy barbell work (185# power cleans, 275# deadlifts) with high-intensity conditioning (Tabata bag work) and grip-intensive holds. The 185# power cleans demand technical precision under fatigue from prior Tabata work. The 5x5 deadlifts at 275# are substantial volume at a heavy load. The single-leg deadlift holds and neck curls create cumulative grip and core fatigue. While each element is manageable individually, the combination of heavy lifting, conditioning, and grip demands creates significant fatigue accumulation that will challenge most average CrossFitters.

Training Focus

This workout develops the following fitness attributes:

• Strength (8/10): Heavy deadlifts at 275# and power cleans at 185# emphasize maximum force production. Multiple strength-focused movements with substantial loads dominate the workout structure.
• Power (7/10): Power cleans (three variations) are explosive movements requiring rapid force generation. Tabata punching bag adds explosive striking. Heavy deadlifts reduce power emphasis slightly.
• Flexibility (6/10): Power cleans require significant shoulder and hip mobility. Deadlifts and side holds demand adequate spinal and hip flexibility. Moderate mobility demands throughout.
• Stamina (5/10): EMOM power cleans and deadlifts demand muscular endurance across multiple rounds. Moderate rep ranges and accessory work (neck curls, holds) accumulate fatigue without extreme volume.
• Speed (5/10): EMOM format enforces consistent pacing and quick transitions between movements. Tabata intervals demand rapid cycling. Moderate speed demands without sprint-level intensity.
• Endurance (4/10): Tabata punching bag provides brief cardio stimulus, but heavy lifting segments with full recovery between sets limit sustained aerobic demand. Mixed intensity prevents pure endurance focus.

Movements

• Power Clean
• Deadlift
• Weighted Punches
• Hang Power Clean

Modality Profile

Workout contains 10 total movements: Heavy punching bag work (M), Power clean variations x3 (W), Deadlift (W), Single loaded side barbell deadlift hold (W), Neck curl (W). Breakdown: 1 Monostructural (10%), 1 Gymnastics (10%), 8 Weightlifting (80%).