Workout Description
Why This Workout Is Medium
The workout structure is unclear and appears incomplete, but based on interpretable elements: 21 hang clean & jerks at 85# (light load, manageable) paired with 21 burpees in an 'I go, you go' partner format provides built-in rest between efforts. The 10 cal assault bike and accessory work (plank, tricep pushdowns) are low-intensity finishers. Light loading and partner-based recovery prevent fatigue accumulation, making this accessible to average CrossFitters despite moderate volume.
Training Focus
This workout develops the following fitness attributes:
- Stamina (8/10): High total volume of 45 hang clean and jerks plus 45 burpees demands significant muscular endurance. The descending rep scheme maintains output despite fatigue accumulation across multiple movement patterns.
- Power (7/10): Hang clean and jerk is inherently explosive, requiring rapid hip extension and pulling power. Burpees add plyometric demand. The combination emphasizes power output despite fatigue.
- Endurance (6/10): The 21-15-9 descending rep scheme with hang cleans, jerks, and burpees creates sustained cardiovascular demand. Continuous movement with minimal rest elevates heart rate throughout the workout duration.
- Strength (6/10): 85# hang clean and jerk requires moderate loading and force production. While not maximal effort, the weight demands meaningful strength contribution, especially as fatigue accumulates through the workout.
- Speed (6/10): The descending rep scheme encourages faster cycling as reps decrease. Minimal rest between movements and the need to maintain pace creates moderate speed demands throughout the workout.
- Flexibility (4/10): Hang cleans and jerks require shoulder mobility and hip flexibility. Burpees demand basic range of motion. Overall mobility demands are moderate, not extreme, for these movements.
Movements
- Air Bike
- Cable Lat Pulldown
- General Mobility
- Burpee
- Toes-to-Bar
- Dumbbell Hang Clean and Jerk
- Plank
- Cable Tricep Pushdown
Modality Profile
Movements identified: Hang Clean and Jerk (W), Burpees (G), Assault Bike calories (M), Tricep Push Down (W), Plank Hold (G). Total 5 unique movements: 2 Gymnastics (Burpees, Plank Hold), 1 Monostructural (AA Bike), 2 Weightlifting (Hang Clean and Jerk, Tricep Push Down). Distribution: W=40%, G=40%, M=20%. Rounded to nearest 10%: G=40, M=10, W=50.
Training Profile
| Attribute | Score | Explanation |
|---|---|---|
| Endurance | 6/10 | The 21-15-9 descending rep scheme with hang cleans, jerks, and burpees creates sustained cardiovascular demand. Continuous movement with minimal rest elevates heart rate throughout the workout duration. |
| Stamina | 8/10 | High total volume of 45 hang clean and jerks plus 45 burpees demands significant muscular endurance. The descending rep scheme maintains output despite fatigue accumulation across multiple movement patterns. |
| Strength | 6/10 | 85# hang clean and jerk requires moderate loading and force production. While not maximal effort, the weight demands meaningful strength contribution, especially as fatigue accumulates through the workout. |
| Flexibility | 4/10 | Hang cleans and jerks require shoulder mobility and hip flexibility. Burpees demand basic range of motion. Overall mobility demands are moderate, not extreme, for these movements. |
| Power | 7/10 | Hang clean and jerk is inherently explosive, requiring rapid hip extension and pulling power. Burpees add plyometric demand. The combination emphasizes power output despite fatigue. |
| Speed | 6/10 | The descending rep scheme encourages faster cycling as reps decrease. Minimal rest between movements and the need to maintain pace creates moderate speed demands throughout the workout. |
I go, you go with 3 (Adams, ox)21 hang clean and jerk 85#21 burpeeSwitch1515Switch995xA) 10 cal AA8 T2BB) plank holdC) rest Last pull down Tricep push downSauna