Workout Description
Metabolic Conditioning Prep:perform:1 High Hang Squat Clean + 1 Mid-thigh Squat Clean + 1 Squat Clean + 1 Front Squat5-6 rounds – or however many rounds it takes to get to a moderate load* Rest as needed between sets.Prep for the Workout-First, get your weight back down to your working weight and perform 2 Squat Cleans + 2 Front Squats if needed.Then, perform:8 Around-the-worlds (4 shoulder/4 leg)8 Hanging Leg Raises8 Knees-to-elbows or attemptsMetabolic Conditioning:800 m Run Buy in 4 Rounds for time:4 Hang Squat Cleans 95/65 lb. Rx, 115/75 Comp6 Power Cleans8 Knees-to-elbows4 min. Assault Bike Buy OutScore: Time, including Buy in and and Buy out. Log Cals from Bike
Why This Workout Is Hard
This workout combines moderate barbell loads (95/65 Rx) with sustained metabolic demand across multiple time domains. The 800m buy-in fatigues the aerobic system before barbell work, then 4 rounds of hang squat cleans + power cleans demand technical precision under fatigue. The 4-minute assault bike buy-out extends the workout significantly. Total time likely 20-25 minutes with minimal rest between rounds. Average athletes will struggle with movement quality and pacing, though loads are manageable.
Training Focus
This workout develops the following fitness attributes:
- Stamina (8/10): Multiple rounds of hang squat cleans, power cleans, and knees-to-elbows demand significant muscular endurance. Cumulative fatigue from repeated Olympic lifting and gymnastics movements tests sustained output capacity.
- Endurance (7/10): 800m run buy-in plus 4-minute assault bike buy-out creates sustained cardiovascular demand. Four rounds of cleans and knees-to-elbows maintain elevated heart rate throughout the workout.
- Power (7/10): Hang squat cleans and power cleans are inherently explosive movements. The for-time format incentivizes rapid cycling and quick transitions between movements, emphasizing power output.
- Strength (6/10): Moderate loads (95/65 or 115/75 lbs) on cleans require force production but aren't maximal efforts. Prep work establishes working weight, emphasizing strength-endurance over pure strength.
- Speed (6/10): For-time scoring demands quick movement cycling and minimal rest between rounds. Assault bike buy-out requires sustained high-intensity output, but overall pacing is moderately aggressive rather than all-out sprinting.
- Flexibility (5/10): Squat cleans and front squats demand adequate ankle, hip, and thoracic mobility. Knees-to-elbows and around-the-worlds require moderate shoulder and core flexibility for proper positioning.
Movements
- Squat Clean
- Air Bike
- Front Squat
- Hanging Leg Raise
- Power Clean
- Knees-to-Elbow
- Run
- Hang Squat Clean
- High Hang Squat Clean
Modality Profile
Workout contains 10 unique movements: High Hang Squat Clean (W), Mid-thigh Squat Clean (W), Squat Clean (W), Front Squat (W), Around-the-worlds (G), Hanging Leg Raises (G), Knees-to-elbows (G), Run (M), Hang Squat Cleans (W), Power Cleans (W), Assault Bike (M). Weightlifting dominates with 6 movements (50%), Gymnastics has 3 movements (30%), and Monostructural has 2 movements (20%).
