Workout Description

Why This Workout Is Very Hard

This workout combines heavy squat cleans with ascending loads (270/170 final weight) alongside high-volume pull-ups with minimal rest between rounds. The continuous format creates significant fatigue accumulation as athletes must perform increasingly heavy cleans while already compromised from previous rounds. The combination of heavy barbell cycling under fatigue, high pull-up volume, and running ensures multiple energy systems are simultaneously taxed, making completion as prescribed challenging for most average CrossFitters.

Benchmark Times for WOD

• Elite: <14:00
• Advanced: 15:00-16:00
• Intermediate: 17:00-18:30
• Beginner: >30:00

Training Focus

This workout develops the following fitness attributes:

• Endurance (8/10): Multiple 400m runs combined with high-intensity strength work creates significant cardiovascular demand and aerobic system stress throughout the workout.
• Strength (8/10): Progressive loading from 150/100 to 270/170 lbs on squat cleans demands significant absolute strength, especially in final rounds.
• Stamina (7/10): High volume of pull-ups (90 total) and squat cleans (42 total) will test upper body and posterior chain muscular endurance.
• Power (7/10): Squat cleans are inherently explosive movements requiring hip extension power, made more challenging as loads increase each round.
• Flexibility (6/10): Squat cleans require full front squat mobility, thoracic extension, and shoulder flexibility while fatigued from running and pulling movements.
• Speed (5/10): Workout rewards efficient transitions and maintaining pace across mixed modal demands, but heavy loads limit pure speed expression.

Movements

• Squat Clean
• Pull-Up
• Run

Scaling Options

Reduce starting weight to 135/95 and scale each round down proportionally (maintain 30lb/20lb increases). Sub banded pull-ups, ring rows, or reduce reps to 15-13-11-9-7-5. Reduce run to 200m if needed. Advanced athletes can increase starting weight to 165/115. Those lacking squat clean technique should substitute front squats + hang power cleans or dumbbell thrusters.

Scaling Explanation

Scale if you cannot do 5+ squat cleans unbroken at 150/100 or 8+ strict pull-ups. The workout should feel challenging but allow continuous movement - if you're resting more than 30 seconds between squat clean singles, reduce weight. Target 15-25 minute completion. Prioritize movement quality over load - this workout rewards efficiency under fatigue more than max strength.

Intended Stimulus

Mixed modal metabolic conditioning in the 15-20 minute time domain. Primary glycolytic system with oxidative support during runs. Combines heavy barbell cycling under fatigue with gymnastics endurance and aerobic recovery. Tests ability to maintain power output as loads increase and volume decreases while managing lactate accumulation.

Coach Insight

Start conservatively - the weights get heavy fast. Break squat cleans into small sets early (3-4-3-2 on first round) to preserve grip and shoulders. Use mixed grip or straps if needed. Pull-ups should be done in 2-3 sets maximum - kip aggressively to save shoulders. Treat runs as active recovery to clear lactate, aim for steady 7-8 minute mile pace. Focus on efficient barbell cycling - catch high and ride the squat down. Most athletes will hit a wall around the 210/140 round.

Benchmark Notes

This is a descending ladder chipper with increasing squat clean weights and decreasing pull-ups, totaling 52 squat cleans (12+10+8+6+4+2) and 90 pull-ups (20+18+16+14+12+10) with 6x400m runs. Round 1: 12 squat cleans at 150/100 (3 sec/rep) = 36s + 20 pull-ups (1.5 sec/rep) = 30s + 400m run = 90s. Total: 156s. Round 2: 10 cleans at 180/120 (3.5s with fatigue 1.1x) = 39s + 18 pull-ups (1.6s with fatigue) = 29s + 400m run = 95s. Total: 163s. Round 3: 8 cleans at 210/140 (4s with fatigue 1.2x) = 38s + 16 pull-ups (1.7s) = 27s + 400m run = 100s. Total: 165s. Round 4: 6 cleans at 240/160 (4.5s with fatigue 1.3x) = 35s + 14 pull-ups (1.8s) = 25s + 400m run = 105s. Total: 165s. Round 5: 4 cleans at 255/165 (5s with fatigue 1.4x) = 28s + 12 pull-ups (1.9s) = 23s + 400m run = 110s. Total: 161s. Round 6: 2 cleans at 270/170 (6s with fatigue 1.5x) = 18s + 10 pull-ups (2s) = 20s + 400m run = 115s. Total: 153s. Adding transitions (30s total) and grip fatigue from pull-ups affecting later cleans (+15%), total elite time: 14 minutes (840s). L5 median adds 25% = 1110s. L1 scaled/modified adds significant time for technique breaks and lower capacity = 1800s.

Modality Profile

Three movements from different modalities: Squat Clean (Weightlifting), Pull-Up (Gymnastics), and Run (Monostructural). Equal distribution with slight weighting toward Weightlifting.