Workout Description

Why This Workout Is Medium

Every 3 minutes for 42 minutes, 5 power cleans at 165# is manageable volume with built-in recovery. The 165# load is moderate (roughly 70-75% of average athlete's max), and the EMOM format provides 50+ seconds rest between rounds. The limiting factor is sustained barbell cycling over 42 minutes, but the pace is controlled and fatigue accumulation is gradual rather than acute. Most average CrossFitters complete as prescribed.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): Power cleans at 165# repeated across 14 rounds (3-minute intervals) tests muscular endurance of legs, back, and grip. Accumulating fatigue while maintaining movement quality demands significant stamina.
• Power (8/10): Power cleans are inherently explosive movements requiring rapid hip extension and triple extension. The EMOM structure emphasizes explosive cycling rather than grinding reps.
• Endurance (7/10): Every 3 minutes for 42 minutes demands sustained cardiovascular output. The 420-calorie target requires consistent aerobic capacity to maintain work rate across multiple rounds without complete recovery.
• Strength (6/10): 165# power cleans represent moderate-to-heavy loading requiring substantial force production. However, the EMOM format prioritizes rep completion over maximal effort, limiting pure strength stimulus.
• Speed (6/10): EMOM format with fixed 3-minute intervals demands efficient movement cycling and minimal transition time. Athletes must complete reps quickly to maximize rest within each window.
• Flexibility (4/10): Power cleans demand moderate ankle, hip, and shoulder mobility for proper positioning and catch mechanics. Basic range of motion suffices; extreme flexibility not required.

Movements

• Air Bike
• Power Clean

Modality Profile

Workout contains only one movement: Power Clean (165#), which is a weightlifting movement requiring external load (barbell). Therefore, 100% Weightlifting.