Workout Description

Why This Workout Is Hard

The heavy squat cleans (185/120) require significant strength and skill, but the 2-rep limit prevents excessive fatigue. However, the 30-second cap creates intense time pressure, forcing athletes to move quickly between movements. Push-ups after heavy cleans will be compromised by fatigue, and 7 rounds accumulates substantial volume. The 2-minute rest provides recovery, but the combination of heavy loading, time pressure, and movement interference makes this challenging for average athletes.

Training Focus

This workout develops the following fitness attributes:

• Strength (8/10): 185/120 lb squat cleans represent significant loading that demands high levels of absolute strength for most athletes.
• Stamina (7/10): Max rep push-ups after heavy squat cleans will heavily tax upper body muscular endurance, especially in later rounds.
• Power (7/10): Squat cleans are explosive triple extension movements requiring significant power output to successfully complete the lift.
• Flexibility (6/10): Squat cleans require good ankle, hip, and thoracic mobility for proper receiving position and front rack.
• Endurance (4/10): Seven rounds with 2-minute rest periods provides moderate cardiovascular demand, but rest allows for recovery between efforts.
• Speed (3/10): With only 30-second work windows and 2-minute rest, speed of execution matters but isn't the primary limiting factor.

Movements

• Push-Up
• Hang Squat Clean

Benchmark Notes

This workout consists of 7 rounds with 30-second caps, each containing 2 Above Knee Squat Cleans (185/120) followed by max push-ups, with 2-minute rest between rounds. Since it's scored as 'Reps', we're tracking total push-ups completed across all rounds. Movement Analysis: - Above Knee Squat Cleans at 185/120: This is heavy loading (roughly 80-90% of typical Grace weight). Each rep takes 3-4 seconds for elite, 4-5 seconds for intermediate, 5-6 seconds for novice - Push-ups: In fresh state 1-1.5 sec/rep, but will degrade significantly due to fatigue and time pressure Round-by-Round Breakdown: Rounds 1-2: Athletes complete 2 cleans in 6-10 seconds, leaving 20-24 seconds for push-ups. Elite: 15-20 push-ups/round, Intermediate: 10-15, Novice: 6-10 Rounds 3-4: Fatigue sets in, cleans take 8-12 seconds, leaving 18-22 seconds. Push-up rate drops 15-20%. Elite: 12-16/round, Intermediate: 8-12, Novice: 5-8 Rounds 5-7: Heavy fatigue, cleans take 10-15 seconds, leaving 15-20 seconds. Push-up rate drops another 20-25%. Elite: 10-14/round, Intermediate: 6-10, Novice: 4-6 The 2-minute rest allows partial recovery but doesn't fully restore capacity due to cumulative lactate buildup from the heavy squat cleans. Total Push-up Estimates: - Elite (L9-L10): 90-105 push-ups across 7 rounds - Advanced (L7-L8): 70-85 push-ups - Intermediate (L5-L6): 55-70 push-ups - Novice (L2-L3): 35-45 push-ups - Beginner (L1): 25-35 push-ups This workout doesn't directly match any iconic benchmarks, but the heavy squat clean component is similar to Grace (30 C&J at 135/95). The interval format with max push-ups creates a unique metabolic challenge. Final targets: L10: 420+ reps, L5: 280 reps, L1: 140 reps

Modality Profile

Two movements: Hang Squat Clean (weightlifting with barbell) and Push-Up (bodyweight gymnastics movement). Equal split between weightlifting and gymnastics modalities.