Workout Description

Why This Workout Is Hard

While 135/95 hang power cleans are moderate weight, the EMOM format with descending reps creates a brutal fatigue accumulation pattern. Early minutes require 10+ heavy cleans with minimal rest, severely taxing grip and posterior chain. As athletes fatigue, even the lighter rep rounds become challenging while trying to maximize box jumps. The continuous 10-minute duration with no true recovery makes this significantly harder than the weight suggests.

Training Focus

This workout develops the following fitness attributes:

• Power (9/10): Hang power cleans are explosive triple extension movements, box jumps require rapid force production for height clearance throughout workout.
• Stamina (8/10): High volume of hang power cleans (55 total) plus maximum box jumps tests muscular endurance in legs, back, and grip strength.
• Speed (8/10): EMOM format demands fast transitions between movements and quick cycling of box jumps to maximize score within each minute.
• Endurance (7/10): Ten minutes of continuous work with decreasing hang power cleans and max box jumps creates significant cardiovascular demand and aerobic stress.
• Strength (6/10): 135/95lb hang power cleans require moderate strength, especially as fatigue accumulates and form must be maintained under time pressure.
• Flexibility (4/10): Hang power cleans demand hip and ankle mobility for proper catch position, box jumps require adequate hip flexion range.

Movements

• Box Jump
• Hang Power Clean

Benchmark Notes

This is a 10-minute EMOM with descending hang power cleans (10-9-8-7-6-5-4-3-2-1 = 55 total) at 135/95 lbs, followed by max box jumps each minute. The score is total box jumps completed. Movement Analysis: - Hang Power Cleans at 135/95: Moderate-heavy load requiring 2-3 seconds per rep when fresh - Box Jumps 24/20: Typically 1.5-2 seconds per rep when fresh - Total HPC volume: 55 reps over 10 minutes Round-by-round breakdown: Minute 1: 10 HPCs (~25-30 sec) + ~25-30 sec for box jumps = 12-15 jumps Minute 2: 9 HPCs (~22-27 sec) + ~28-33 sec for box jumps = 14-17 jumps Minute 3: 8 HPCs (~20-24 sec) + ~31-36 sec for box jumps = 15-18 jumps Minute 4: 7 HPCs (~18-21 sec) + ~34-39 sec for box jumps = 17-20 jumps Minute 5: 6 HPCs (~15-18 sec) + ~37-42 sec for box jumps = 18-21 jumps Minute 6: 5 HPCs (~13-15 sec) + ~40-45 sec for box jumps = 20-23 jumps Minute 7: 4 HPCs (~10-12 sec) + ~43-48 sec for box jumps = 22-24 jumps Minute 8: 3 HPCs (~8-9 sec) + ~46-51 sec for box jumps = 23-26 jumps Minute 9: 2 HPCs (~5-6 sec) + ~49-54 sec for box jumps = 25-27 jumps Minute 10: 1 HPC (~3 sec) + ~52-57 sec for box jumps = 26-29 jumps Fatigue considerations: - HPCs at 135 lbs will cause significant grip and posterior chain fatigue - Box jump efficiency decreases as legs fatigue from HPCs - Later rounds benefit from fewer HPCs but accumulated fatigue - Elite athletes maintain better movement efficiency under fatigue No direct anchor match, but this resembles high-volume barbell + bodyweight combinations. The 135 lb hang power clean load is significant enough to limit box jump output, especially in early rounds. Estimated totals: - L10 (Elite): 200-210 box jumps - exceptional barbell efficiency and fatigue resistance - L5 (Average): 120-130 box jumps - moderate pacing with noticeable fatigue impact - L1 (Novice): 40-50 box jumps - significant struggle with 135 lb load, frequent rest Final targets: L10: ~205, L5: ~125, L1: ~45

Modality Profile

Two movements: Hang Power Clean (Weightlifting - barbell movement with external load) and Box Jump (Gymnastics - bodyweight movement). Equal split between W and G modalities.