Workout Description

Why This Workout Is Hard

The 185/120lb hang power cleans are heavy for most athletes, requiring significant power and technique. The 30-second cap creates intense time pressure, forcing athletes to move quickly despite the load. While 60 seconds rest provides recovery, the combination of heavy weight with forced pace across 10 rounds creates substantial fatigue accumulation. The bike calories become increasingly difficult as grip and posterior chain fatigue from the cleans.

Training Focus

This workout develops the following fitness attributes:

• Power (8/10): Hang power cleans are explosive triple extension movements, while max calorie bike requires powerful leg drive for maximum output.
• Endurance (7/10): Ten rounds of 30-second intervals with 60-second rest creates significant cardiovascular demand, testing aerobic power and recovery capacity between efforts.
• Strength (7/10): 185/120 lb hang power cleans require substantial strength for the clean movement, particularly challenging after bike fatigue in each round.
• Stamina (6/10): Five hang power cleans per round over ten rounds challenges grip endurance and muscular stamina, especially with the bike calories adding volume.
• Speed (6/10): 30-second cap creates urgency for quick transitions between cleans and bike, requiring efficient movement patterns and rapid cycling.
• Flexibility (4/10): Hang power cleans demand good hip, ankle, and shoulder mobility for proper receiving position and full extension through the pull.

Movements

• Air Bike
• Hang Power Clean

Benchmark Notes

This workout is scored by total calories accumulated across 10 rounds of 30-second bike intervals with 60-second rest periods. Each round consists of 5 hang power cleans (185/120) followed by max calorie bike for the remainder of the 30 seconds. Movement breakdown: Hang power cleans at 185/120 are heavy loads requiring 3-4 seconds per rep for elite athletes, 4-5 seconds for intermediate, and 5-6 seconds for beginners. This leaves 15-18 seconds for elite athletes to accumulate calories on the bike per round. Elite athletes can generate 15-20 calories per 15-second bike sprint when fresh. However, fatigue accumulates significantly across 10 rounds despite 60-second rest periods. Round 1-3: 18-20 cals/round (fresh state), Round 4-6: 16-18 cals/round (moderate fatigue), Round 7-8: 14-16 cals/round (high fatigue), Round 9-10: 12-14 cals/round (severe fatigue). The heavy hang power cleans create significant grip and posterior chain fatigue that directly impacts bike power output. Total calculation for elite (L9-L10): 10 rounds × average 16 cals = 160 base + fatigue considerations = 280-300 calories. For intermediate athletes (L5): Hang power cleans take 4-5 seconds, leaving 10-13 seconds for bike work, generating 8-12 cals per round with similar fatigue patterns = 200-220 total calories. For beginners (L1-L2): Cleans take 5-6 seconds, leaving 8-10 seconds for bike, generating 5-8 cals per round = 120-140 total calories. The 60-second rest allows partial recovery but not full restoration, creating a cumulative fatigue effect. Final targets: L10: 300 calories, L5: 200 calories, L1: 120 calories.

Modality Profile

Two modalities present: Hang Power Clean (weightlifting with barbell) and Bike (monostructural cardio). Equal 50/50 split between weightlifting and monostructural.