Workout Description

Why This Workout Is Very Hard

This workout combines maximal strength testing with high-volume cycling under extreme fatigue. The 90% front squats (likely 160-180lbs+ for average athletes) become nearly impossible after rows and cleans accumulate leg fatigue. The barbell cycling at 135/95 with no programmed rest creates severe grip and metabolic demands. Most athletes will fail to maintain prescribed loads or complete all rounds, requiring significant scaling.

Training Focus

This workout develops the following fitness attributes:

• Strength (9/10): Finding 2RM front squat then working at 90% of that load demands near-maximal strength output throughout.
• Stamina (8/10): High volume front squats at 90% plus repeated power cleans and max push press will severely test muscular endurance.
• Endurance (7/10): The 10 rounds with rowing and heavy lifting creates significant cardiovascular demand, testing aerobic capacity under metabolic stress.
• Power (7/10): Power cleans are explosive by nature, and push press requires rapid force production from the legs and shoulders.
• Flexibility (6/10): Front squats require significant ankle and hip mobility, while power cleans demand full overhead and catching positions.
• Speed (4/10): While there's urgency in the 10 rounds, heavy loads limit cycling speed and require controlled movement quality.

Movements

• Push Press
• Front Squat
• Power Clean
• Row

Scaling Options

Reduce front squat to 80-85% of 2RM if form breaks down. Drop power clean and push press to 115/85 or 95/65 lbs. Substitute 200m bike for row if needed. Reduce to 8 rounds if workout exceeds 30 minutes. For beginners, work to heavy 5RM front squat instead of 2RM.

Scaling Explanation

Scale if you cannot maintain proper front squat depth or if power clean technique deteriorates under fatigue. Priority is movement quality over load. Target is completing the workout in 20-30 minutes with consistent movement patterns. Scale loads to maintain intended rep schemes rather than grinding singles throughout.

Intended Stimulus

Mixed modal test combining maximal strength development with moderate-intensity conditioning. First phase develops leg strength and CNS recruitment. Second phase is a 20-25 minute grinder emphasizing strength endurance under fatigue, primarily glycolytic with oxidative demands. Tests ability to maintain power output with heavy loads while accumulated fatigue.

Coach Insight

Take 5-7 minutes between heavy front squat attempts. In the MetCon, front squats will be limiting factor - break into singles from round 3-4. Row at 80% effort to preserve legs. Power cleans should be quick singles. Push press is your scoring movement - pace the first 7 rounds to leave gas for final push. Expect 2-3 minute rounds. Focus on breath control between movements.

Benchmark Notes

This workout is scored on total reps from the MAX REPS push press portion only. Analysis: 1) 10 min to find 2RM Front Squat - establishes baseline strength, no reps counted. 2) Main workout has 10 rounds of: 2 Front Squats at 90% 2RM (20 total reps, not counted), 150m Row (~30-45 sec per round, not counted), 3 Power Cleans at 135/95 (30 total reps, not counted), then MAX REPS Push Press at 135/95. The scoring focuses entirely on push press reps accumulated across all 10 rounds. Round-by-round breakdown: Rounds 1-3 (fresh): 8-12 reps per round for average athlete. Rounds 4-6 (moderate fatigue from front squats/rows): 6-10 reps per round. Rounds 7-10 (significant fatigue, grip/shoulder compromise): 3-7 reps per round. Total expected range: Elite athletes might achieve 25-30 total push press reps, intermediate 15-20 reps, beginners 8-12 reps. The 135/95 load is moderate-heavy, requiring set breaking in later rounds. Fatigue accumulation from rowing, front squats, and power cleans significantly impacts push press capacity.

Modality Profile

4 movements total: Front Squat (W), Row (M), Power Clean (W), Push Press (W). Three weightlifting movements (75%) and one monostructural movement (25%).