Workout Description

Why This Workout Is Hard

This workout combines moderate-heavy power cleans (135/95) with high-volume pulling movements across 10 rounds with minimal rest. The 4000m total running creates significant aerobic demand while the barbell cycling becomes increasingly difficult as grip and posterior chain fatigue accumulate. Pull-ups after power cleans creates movement interference, and the sheer volume (60 cleans, 120 pull-ups) will force most athletes to break movements early, extending time under tension considerably.

Benchmark Times for WOD

• Elite: <14:00
• Advanced: 16:00-18:00
• Intermediate: 20:00-22:00
• Beginner: >34:00

Training Focus

This workout develops the following fitness attributes:

• Endurance (8/10): Ten rounds with 400m runs creates significant cardiovascular demand, requiring sustained aerobic capacity throughout the entire workout duration.
• Stamina (7/10): High volume of pull-ups across 10 rounds will challenge upper body muscular endurance, especially with accumulating grip fatigue.
• Power (7/10): Power cleans are inherently explosive movements requiring rapid force production, even when performed under fatigue from running.
• Strength (6/10): Power cleans at 135/95 require moderate strength levels, though not maximum effort due to rep scheme and fatigue.
• Speed (6/10): Fast transitions between movements and maintaining pace across 10 rounds becomes crucial for overall performance and time.
• Flexibility (4/10): Power cleans demand good shoulder and hip mobility, while pull-ups require overhead range of motion throughout multiple rounds.

Movements

• Power Clean
• Run
• Pull-Up

Scaling Options

Reduce weight to 95/65 lbs for power cleans. Scale runs to 200-300m or 45-second bike/row. Sub banded pull-ups, ring rows, or jumping pull-ups. Consider reducing to 8 rounds for newer athletes. Use 2:1 pull-up ratio if scaling movement (24 total vs 12).

Scaling Explanation

Scale if you cannot perform 15+ unbroken pull-ups when fresh or if power clean weight exceeds 70% of your 1RM clean. Priority is maintaining movement quality and consistent pacing over 30+ minutes. Athletes should be able to complete most rounds in 3-4 minutes to preserve intended stimulus.

Intended Stimulus

Mixed modal endurance workout targeting glycolytic and oxidative energy systems over 30-45 minutes. Challenges ability to maintain consistent pace across multiple movement patterns while managing fatigue accumulation. Tests muscular endurance, aerobic capacity, and mental resilience through high volume repetition.

Coach Insight

Pace the runs at 70-80% effort to save energy for strength movements. Break power cleans early - consider singles or doubles from round 3 onward to maintain good form. Use efficient kipping on pull-ups, breaking into 6-6 or 4-4-4 sets. Focus on smooth transitions between movements. The middle rounds (4-7) typically see the biggest slowdown - stay mentally engaged and maintain rhythm.

Benchmark Notes

This is a 10-round workout with 400m run, 6 power cleans (135/95), and 12 pull-ups per round. Round-by-round breakdown: Fresh 400m run takes 75-120 sec, 6 power cleans at 2.5 sec each = 15 sec, 12 pull-ups at 1.5 sec each = 18 sec, plus 10-15 sec transitions between movements. Base round time: 118-168 sec. Applied fatigue multipliers: Rounds 1-2 (1.0x), 3-4 (1.15x), 5-6 (1.25x), 7-8 (1.4x), 9-10 (1.75x). Running becomes significantly harder after power cleans due to leg fatigue, and pull-ups suffer after both previous movements due to general fatigue. Elite athletes maintain better pacing and transition efficiency. Total time ranges from 14-34 minutes across skill levels.

Modality Profile

Three movements across all three modalities: Pull-Up is Gymnastics (bodyweight), Run is Monostructural (cyclical cardio), and Power Clean is Weightlifting (external load). Equal distribution with slight rounding to W.