Workout Description

Why This Workout Is Hard

While 40% of 2RM (~50-60% 1RM) is moderate loading, the 15-round EMOM structure with only 20 seconds rest creates significant fatigue accumulation. The combination of power cleans, push press, and max jumping back squats in each round targets the same muscle groups repeatedly. The max effort jumping squats after already fatigued legs from the weighted movements, combined with minimal recovery time, makes this challenging for average CrossFitters despite moderate weights.

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): High volume of squatting movements across 15 rounds will severely test muscular endurance, especially in legs and shoulders.
• Endurance (8/10): 15 rounds of 40-second work intervals with only 40-second rest creates significant cardiovascular demand and aerobic capacity challenge.
• Power (7/10): Power cleans and jumping back squats are inherently explosive movements, creating significant power development throughout the workout.
• Strength (6/10): Opening with 2RM back squat emphasizes maximum strength, while subsequent work at 40% maintains moderate strength demands.
• Speed (6/10): 40-second work caps with equal rest require athletes to cycle movements quickly while managing fatigue across multiple rounds.
• Flexibility (4/10): Power cleans require good ankle/hip mobility, while overhead pressing and jumping squats demand moderate shoulder and hip flexibility.

Movements

• Push Press
• Back Squat
• Power Clean
• Squat Jump

Scaling Options

Reduce load to 30-35% of estimated 2RM if movement quality suffers. Substitute power cleans with deadlifts or kettlebell swings if catching position is problematic. Replace push press with front-loaded reverse lunges for shoulder limitations. Substitute jump squats with air squats or goblet squats. Reduce rounds to 10-12 for newer athletes. Extend rest to 60 seconds if unable to complete minimum work in 40-second window.

Scaling Explanation

Scale if unable to complete 2 power cleans + 3 push press in under 20 seconds, or if jump squat form deteriorates significantly (knees caving, forward lean). Priority is maintaining explosive intent on barbell movements while accumulating volume on jump squats. Target 6+ rounds where athlete gets minimum 5 jump squats. Better to reduce load and maintain speed than grind through heavy weights slowly.

Intended Stimulus

Mixed modal workout combining maximal strength development with high-intensity metabolic conditioning. The 2RM back squat targets strength/power adaptation, while the 15-round EMOM challenges lactate buffering and work capacity. Primary energy systems are phosphagen (heavy squats) transitioning to glycolytic (repeated power output under fatigue). Tests ability to maintain explosive movements while managing accumulated lactate.

Coach Insight

For 2RM: Take adequate rest between attempts (3-5 minutes above 85%). Focus on consistent setup and breathing pattern. For EMOM: Treat power cleans and push press as quick singles - no touch-and-go. Use the hook grip and fast elbows on cleans. Drive aggressively through heels on push press. Jump back squats should be continuous bouncing - land softly and immediately rebound. Aim for 8-12 jump squats per round early, expect this to drop to 4-6 in final rounds.

Benchmark Notes

This workout has a 2RM back squat strength portion followed by 15 rounds of metcon work. Since scoring is 'Reps', we focus on the metcon portion where jumping back squats are performed for max reps. Each round: 2 power cleans (required), 3 push press (required), then max jumping back squats in remaining time of 40-second work window. Power cleans at 40% 2RM take ~2-3 seconds each (4-6 sec total). Push press at 40% 2RM take ~2-3 seconds each (6-9 sec total). This leaves ~25-30 seconds for jumping back squats. Jumping back squats with load take ~1.5-2 seconds each when fresh. Round 1-3: 12-15 reps per round (fresh state). Rounds 4-6: 10-13 reps (1.2x fatigue). Rounds 7-9: 8-11 reps (1.4x fatigue). Rounds 10-12: 6-9 reps (1.6x fatigue). Rounds 13-15: 4-7 reps (1.8x fatigue, grip fatigue, metabolic stress). Elite athletes maintain higher rep counts longer, recreational athletes break down faster. Total rep range: Elite 150+ reps, Good 120-140 reps, Average 90-120 reps, Novice 60-90 reps, Beginner 30-60 reps.

Modality Profile

4 movements total: Back Squat (W), Power Clean (W), Push Press (W), Jumping Back Squat (G). 3 weightlifting movements (75%) and 1 gymnastics movement (25%).