Workout Description

Why This Workout Is Hard

The 135/95lb power clean & jerks are moderately heavy for most athletes, but the context makes this challenging. After 50 air squats, the legs are pre-fatigued before attempting technical barbell cycling. With 30 total reps across 3 rounds and no built-in rest, athletes face significant fatigue accumulation. The combination of leg fatigue from squats interfering with clean receiving position and jerk drive, plus the continuous nature, elevates this beyond medium difficulty.

Benchmark Times for Air Fryer

• Elite: <4:00
• Advanced: 4:40-5:20
• Intermediate: 6:00-7:00
• Beginner: >12:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): Fifty air squats per round tests leg muscular endurance heavily, while power clean & jerks challenge upper body and posterior chain stamina.
• Power (7/10): Power clean & jerks are explosive movements requiring hip drive and speed under the bar, though compromised by preceding squat volume.
• Endurance (6/10): Three rounds of continuous work with high rep air squats and moderate weight power movements creates significant cardiovascular demand and breathing stress.
• Strength (5/10): Power clean & jerks at 135/95 pounds require moderate strength levels, especially as fatigue accumulates from the high volume squats.
• Speed (5/10): Success depends on maintaining consistent pace through air squats and efficient transitions to the barbell without excessive rest between movements.
• Flexibility (4/10): Power clean & jerks demand good hip, ankle, and shoulder mobility for proper receiving positions and overhead lockout under fatigue.

Movements

• Air Squat
• Power Clean and Jerk

Benchmark Notes

This workout consists of 3 rounds of 50 air squats + 10 power clean & jerks at 135/95 lbs. I'll analyze this by comparing to Grace (30 C&J 135/95) as the primary anchor since it shares the same movement and loading. Movement breakdown per round: - 50 air squats: 50-75 seconds (1-1.5 sec per rep) - 10 power clean & jerks 135/95: 30-70 seconds (3-7 sec per rep depending on skill level) - Transitions: 5-10 seconds Round-by-round analysis: Round 1 (fresh): Air squats 50-60 sec, C&J 30-50 sec, transition 5 sec = 85-115 sec Round 2 (1.1x fatigue): Air squats 55-66 sec, C&J 33-55 sec, transition 5 sec = 93-126 sec Round 3 (1.2x fatigue): Air squats 60-72 sec, C&J 36-60 sec, transition 5 sec = 101-137 sec Total estimated range: 279-378 seconds for elite to advanced athletes. Comparing to Grace anchor (30 C&J 135/95): L10: 90-120 sec, L5: 240-300 sec, L1: 480-600 sec This workout has the same C&J loading but only 30 total reps (vs Grace's 30), plus 150 air squats. The air squats add significant volume but are less technically demanding. The combination should be roughly 2-2.5x Grace times due to the added air squat volume and round structure creating more fatigue. Scaling from Grace: L10: 240-280 sec, L5: 420-480 sec, L1: 720-840 sec Final targets - L10: 240 sec, L5: 420 sec, L1: 720 sec

Modality Profile

Air Squat is a bodyweight gymnastics movement, Power Clean and Jerk is a weightlifting movement with external load. Two modalities present, split 50/50.