Workout Description
Freestyle general warm upSpecific
warm up: 200 meter row20 RKBS 35#
20 duck walk forward and backward 200 meter row20 DBL DB hang power clean 30/3020 DBL DB front rack lunge In 5:00 windows;Every :15 x 10,
1 squat clean @ 13525 ring pike upsEvery :20 x 8,
1 squat clean @ 16525 side plank leg up REvery :30 x 6,
1 squat clean @ 18525 side plank leg up LEvery :45 x 4,
1 squat clean @ 20525/25 wood choppers
Every 1:00 x 2,
1 squat clean @ 225Work to heavy front squat single
Why This Workout Is Very Hard
This workout combines heavy barbell loads (225lb squat cleans) with significant skill demands and fatigue accumulation. The EMOM structure with decreasing rest windows (15s→20s→30s→45s→60s) forces athletes to work at increasing intensity as loads climb. Ring pikes and side planks add core fatigue mid-workout, interfering with clean mechanics. The progression from 135→165→185→205→225lb cleans demands technical precision under mounting fatigue. Most average athletes will struggle maintaining form at 225lb after accumulated volume, requiring scaling.
Training Focus
This workout develops the following fitness attributes:
- Strength (8/10): Primary focus on heavy squat cleans progressing to 225# and working to a heavy front squat single. Maximal strength development is the dominant stimulus throughout the session.
- Power (7/10): Squat cleans are inherently explosive movements requiring rapid hip extension and triple extension. Multiple heavy cleans across varying loads emphasize power production under fatigue.
- Flexibility (6/10): Squat cleans and front squats demand significant ankle, hip, and thoracic mobility. Duck walks and side planks add moderate ROM requirements. Adequate but not extreme mobility demands.
- Stamina (4/10): Moderate muscular endurance from warm-up movements and repeated squat cleans across multiple windows. Volume is present but not extreme due to low rep ranges and recovery built into EMOM structure.
- Speed (4/10): EMOM structure with prescribed intervals (:15, :20, :30, :45, 1:00) enforces pacing but allows substantial rest. Not a sprint-cycling workout; deliberate tempo with recovery built in.
- Endurance (3/10): Warm-up and skill work with minimal sustained cardiovascular demand. Heavy squat cleans with extended rest periods between attempts don't stress aerobic capacity significantly.
Movements
- Squat Clean
- Around the World
- Front Squat
- Side Plank
- Russian Kettlebell Swing
- Dumbbell Front Rack Lunge
- Dumbbell Hang Power Clean
- Row
Modality Profile
Workout contains 10 unique movements: Row (M), RKB (W), Duck Walk (G), DB Hang Power Clean (W), DB Front Rack Lunge (W), Ring Pike Up (G), Side Plank Leg Up (G), Wood Chopper (W), Squat Clean (W), Front Squat (W). Distribution: 3 Gymnastics movements (30%), 2 Monostructural movements (20%), 5 Weightlifting movements (50%).
