Workout Description

Why This Workout Is Hard

The combination of moderately heavy hang power cleans (160/105) followed immediately by max burpees creates significant fatigue accumulation. With only 20 seconds for 3 cleans, athletes must move quickly under load, then immediately transition to high-intensity burpees while already fatigued. Nine rounds amplifies this effect despite 60-second rest periods. The barbell cycling under time pressure plus continuous high heart rate makes this challenging for average athletes.

Training Focus

This workout develops the following fitness attributes:

• Power (9/10): Hang power cleans are explosive by nature, and lateral burpees require repeated powerful hip extension and jumping movements.
• Stamina (8/10): High-rep lateral burpees after heavy cleans will severely test muscular endurance, especially with grip and posterior chain fatigue accumulation.
• Endurance (7/10): Nine rounds with 60-second rest creates significant cardiovascular demand, though rest periods prevent it from being pure aerobic work.
• Strength (7/10): Hang power cleans at 160/105 require substantial strength, particularly as fatigue builds through nine demanding rounds.
• Speed (6/10): Twenty-second work windows demand rapid cycling between movements, though rest periods allow some recovery between rounds.
• Flexibility (4/10): Power cleans demand good hip and shoulder mobility, while burpees require basic range of motion for ground-to-standing transitions.

Movements

• Lateral Burpee Over Bar
• Hang Power Clean

Benchmark Notes

This workout is 9 rounds of 20-second intervals with 3 hang power cleans (160/105) followed by max lateral barbell burpees, with 60 seconds rest between rounds. Total scoring is reps completed. Movement Analysis: - Hang Power Clean (160/105): At this load (~70-75% of typical clean max), athletes will likely complete singles with quick reset, taking 3-4 seconds per rep including bar pickup/putdown - Lateral Barbell Burpees: 4-5 seconds per rep when fresh, degrading to 5-6 seconds under fatigue Round-by-Round Breakdown: Each round has 20 seconds of work. After completing 3 hang power cleans (12-15 seconds), athletes have 5-8 seconds for burpees. Rounds 1-3 (Fresh): 3 cleans + 1-2 burpees = 4-5 reps per round Rounds 4-6 (Moderate fatigue): 3 cleans + 1 burpee = 4 reps per round (cleans taking longer) Rounds 7-9 (High fatigue): 3 cleans + 0-1 burpees = 3-4 reps per round The 60-second rest allows partial recovery but cumulative fatigue builds significantly with the heavy barbell work. Performance Estimates: - Elite (L9-L10): 21-23 reps per round average = 189-207 total reps - Advanced (L7-L8): 17-19 reps per round average = 153-171 total reps - Intermediate (L5-L6): 13-15 reps per round average = 117-135 total reps - Novice (L2-L3): 7-9 reps per round average = 63-81 total reps - Beginner (L1): 5 reps per round average = 45 total reps No direct anchor match exists, but this follows similar patterns to high-intensity interval workouts with heavy barbell components. The heavy hang power cleans significantly limit burpee volume compared to bodyweight-only intervals. Final targets: L10: 207+ reps, L5: 117 reps, L1: 45 reps

Modality Profile

Hang Power Clean is a weightlifting movement with external load (barbell), while Lateral Burpee Over Bar is a bodyweight gymnastics movement. Two modalities present: 50% Weightlifting, 50% Gymnastics.