Workout Description
Why This Workout Is Hard
This workout combines moderate-heavy squat clean loads (135-155 lbs) with high volume (77 total reps) in a descending rep scheme that creates significant fatigue accumulation. The 5-minute rest break provides recovery, but the subsequent wall walk/double-under finisher demands shoulder stability and coordination when athletes are already fatigued. The skill demand of squat cleans under fatigue, combined with sustained volume, pushes this beyond Medium into Hard territory for the average CrossFitter.
Training Focus
This workout develops the following fitness attributes:
- Stamina (8/10): High volume of squat cleans across descending rep schemes combined with accumulated double-unders demands significant muscular endurance. Grip and leg fatigue accumulate throughout the workout.
- Endurance (7/10): Extended work duration with moderate-to-high intensity squat cleans and double-unders creates sustained cardiovascular demand. The 5-minute rest break provides partial recovery but overall aerobic capacity is tested.
- Power (7/10): Squat cleans are inherently explosive movements requiring rapid hip and leg extension. Double-unders demand explosive calf and ankle power. Power is a primary demand throughout.
- Strength (6/10): Squat cleans at moderate loads (135-195 lbs) require substantial force production. The descending rep scheme allows heavier loads but fatigue interference limits maximal strength expression.
- Speed (6/10): For-time format incentivizes quick movement cycling and minimal transition time. Double-unders require rapid hand speed. Moderate pacing demands with some sprint elements.
- Flexibility (5/10): Squat cleans demand adequate ankle, hip, and shoulder mobility. Wall walks require significant shoulder and thoracic mobility. Moderate range of motion demands overall.
Movements
- Squat Clean
- Air Bike
- Wall Walk
- Double-Under
Modality Profile
Workout contains 2 unique movements: Squat Clean (Weightlifting) and Double-Unders/Wall Walk (Gymnastics). Squat Cleans are barbell movements with external load (W). Double-Unders and Wall Walks are bodyweight gymnastics movements (G). 50/50 split between the two modalities.
Training Profile
| Attribute | Score | Explanation |
|---|---|---|
| Endurance | 7/10 | Extended work duration with moderate-to-high intensity squat cleans and double-unders creates sustained cardiovascular demand. The 5-minute rest break provides partial recovery but overall aerobic capacity is tested. |
| Stamina | 8/10 | High volume of squat cleans across descending rep schemes combined with accumulated double-unders demands significant muscular endurance. Grip and leg fatigue accumulate throughout the workout. |
| Strength | 6/10 | Squat cleans at moderate loads (135-195 lbs) require substantial force production. The descending rep scheme allows heavier loads but fatigue interference limits maximal strength expression. |
| Flexibility | 5/10 | Squat cleans demand adequate ankle, hip, and shoulder mobility. Wall walks require significant shoulder and thoracic mobility. Moderate range of motion demands overall. |
| Power | 7/10 | Squat cleans are inherently explosive movements requiring rapid hip and leg extension. Double-unders demand explosive calf and ankle power. Power is a primary demand throughout. |
| Speed | 6/10 | For-time format incentivizes quick movement cycling and minimal transition time. Double-unders require rapid hand speed. Moderate pacing demands with some sprint elements. |
For time:35 cal EB 2 squat clean 19525 Cal ENB 4 squat clean 18515 Cal EB 6 squat clean 1555 cal EB 8 squat clean 135Rest 5:008 wall walk 20 dubs 6 wall walk 40 dubs 4 wall walk 60 dubs 2 wall walk 80 dubs