Workout Description
3-6-9-12-9-6-3Hang squat clean 135Bar facing burpee8 minute cap
Why This Workout Is Very Hard
48 hang squat cleans at 135 lbs alone rivals Grace in barbell volume, but here bar-facing burpees precede every clean set, spiking heart rate and pre-fatiguing the legs needed to receive in the squat. The 8-minute cap eliminates any real rest, forcing near-maximal sustained output. The squat catch demands technical precision that degrades fast under this fatigue. Most average athletes will hit the cap well short of completion.
Training Focus
This workout develops the following fitness attributes:
- Power (8/10): Hang squat cleans are fundamentally explosive, requiring powerful hip extension and a fast pull-under. Bar-facing burpees add an explosive jump component, making this a predominantly power-dominant workout.
- Speed (8/10): An 8-minute cap with 96 total reps demands fast, efficient bar cycling and minimal rest. Athletes must push transition speed and bar approach aggressively to complete all rounds in time.
- Stamina (7/10): 48 hang squat cleans and 48 bar-facing burpees accumulate significant muscular fatigue. Grip, legs, and lungs are taxed across the pyramid structure, demanding sustained muscular output under fatigue.
- Flexibility (7/10): Hang squat cleans demand front rack positioning, wrist mobility, ankle dorsiflexion, and thoracic extension. Athletes with limited hip and ankle mobility will struggle to maintain depth under fatigue.
- Endurance (5/10): The 8-minute cap makes this a short anaerobic sprint rather than an aerobic endurance test. However, constant movement between cleans and burpees creates moderate cardiovascular demand throughout.
- Strength (5/10): 135 lbs is a moderate load for hang squat cleans, requiring meaningful strength but not near maximal effort. Fatigue across later sets makes even moderate weight feel heavier.
Movements
- Bar-Facing Burpee
- Hang Squat Clean
Modality Profile
Two movements: Hang Squat Clean is Weightlifting (barbell with external load) and Bar-Facing Burpee is Gymnastics (bodyweight movement). 1W + 1G = 50/50 split.
Training Profile
| Attribute | Score | Explanation |
|---|---|---|
| Endurance | 5/10 | The 8-minute cap makes this a short anaerobic sprint rather than an aerobic endurance test. However, constant movement between cleans and burpees creates moderate cardiovascular demand throughout. |
| Stamina | 7/10 | 48 hang squat cleans and 48 bar-facing burpees accumulate significant muscular fatigue. Grip, legs, and lungs are taxed across the pyramid structure, demanding sustained muscular output under fatigue. |
| Strength | 5/10 | 135 lbs is a moderate load for hang squat cleans, requiring meaningful strength but not near maximal effort. Fatigue across later sets makes even moderate weight feel heavier. |
| Flexibility | 7/10 | Hang squat cleans demand front rack positioning, wrist mobility, ankle dorsiflexion, and thoracic extension. Athletes with limited hip and ankle mobility will struggle to maintain depth under fatigue. |
| Power | 8/10 | Hang squat cleans are fundamentally explosive, requiring powerful hip extension and a fast pull-under. Bar-facing burpees add an explosive jump component, making this a predominantly power-dominant workout. |
| Speed | 8/10 | An 8-minute cap with 96 total reps demands fast, efficient bar cycling and minimal rest. Athletes must push transition speed and bar approach aggressively to complete all rounds in time. |
3-6-9-12-9-6-3Hang squat clean 135Bar facing burpee8 minute cap
Difficulty:
Very Hard
Modality:
G
W
Your Scores: