Workout Description

Why This Workout Is Hard

84 total reps each of power cleans and slam balls is substantial volume, and both movements hammer the same systems — posterior chain, grip, and hip extension — creating compounding fatigue. The 100m runs between sets provide slight recovery but also prevent full rest. At 95/65 the load is manageable, but chasing a 20-minute cap with descending sets and two hip-dominant movements will push average athletes to their limit.

Training Focus

This workout develops the following fitness attributes:

• Power (8/10): Power cleans are a quintessential explosive movement, and slam balls demand aggressive hip extension and overhead power. Both movements reward fast, powerful cycling making this a highly power-oriented workout.
• Stamina (7/10): 84 total power cleans and 84 slam balls create significant muscular endurance demands across the posterior chain, grip, and shoulders, requiring sustained output across the entire descending ladder.
• Endurance (6/10): Seven 100m runs interspersed throughout the workout create a repeated cardiovascular stimulus. Combined with a 20-min cap and continuous transitions, aerobic demand is moderate to high.
• Speed (5/10): The descending rep scheme allows aggressive pacing on later sets, and quick 100m run transitions matter under the 20-min cap. Steady cycling speed rather than all-out sprint effort is the key strategy.
• Strength (4/10): Moderate barbell loads (95/65) demand respectable force production, especially as fatigue accumulates in later sets. Not maximal strength but well above bodyweight-only stimulus.
• Flexibility (3/10): Power cleans require adequate hip, ankle, and shoulder mobility. Slam balls add hip hinge demand. Overall moderate mobility requirements with no extreme ranges of motion needed.

Movements

• Power Clean
• Run
• Ball Slam

Modality Profile

3 total movements: Power Clean (W) and Ball Slam (W) are both weightlifting movements involving external load, while Run (M) is monostructural cardio. No gymnastics movements present. W = 2/3 ≈ 67% → 70%, M = 1/3 ≈ 33% → 30%.