Workout Description
Warm Up SOP plus:Coaches Choice! Strength /Skill:Break in cycle Metabolic Conditioning :team of 2 3 RFT 25 TTB 50 Power cleans 75/65 only one athlete can work at a time on either TTB or PCs. However in order to switch Athletes, non working athlete must complete 200m row or 250 m AA before assuming TTB or PC duty. one barbell is used for duration.
Why This Workout Is Hard
This team workout combines moderate-heavy barbell loading (75/65 power cleans) with high volume (50 reps per round × 3 rounds) and significant grip/shoulder fatigue from 25 TTB per round. The forced switching mechanism (200m row/250m AA between athletes) prevents continuous work but creates pacing pressure. The single barbell creates bottlenecks. Total volume and cumulative fatigue across 3 rounds, combined with skill demands under fatigue, pushes this into Hard territory for average athletes.
Training Focus
This workout develops the following fitness attributes:
- Stamina (8/10): 75 total power cleans and 75 total toes-to-bar across three rounds demand significant muscular endurance, compounded by forced transitions preventing full recovery.
- Endurance (7/10): Three rounds of high-volume work with mandatory 200m row or 250m AA transitions between athletes creates sustained cardiovascular demand throughout the workout duration.
- Speed (7/10): Team format with mandatory transitions and single-barbell constraint forces quick cycling between athletes and movements to minimize downtime and maintain intensity.
- Strength (6/10): Power cleans at 75/65kg require moderate force production, though the high rep scheme emphasizes strength-endurance over maximal strength efforts.
- Power (6/10): Power cleans are inherently explosive movements requiring rapid force generation, though fatigue accumulation reduces explosive capacity as rounds progress.
- Flexibility (5/10): Toes-to-bar demands substantial hip and shoulder mobility; power cleans require adequate ankle and hip range of motion for proper positioning.
Movements
- Air Bike
- General Mobility
- Power Clean
- Toes-to-Bar
- Row
Modality Profile
Workout contains 3 primary movements: Toes-to-Bar (Gymnastics), Row/Assault Bike (Monostructural), and Power Cleans (Weightlifting). Each modality represents approximately one-third of the workout's movement profile.
