Workout Description
Warm Up SOP plus: 500m row at moderate pace 2 rounds "IYT" 6 reps each THEN: TABATA: Tuck Jumps Air Squats Jumping Alt Lunges Bodyweight surrenders Strength /Skill: In 10:00 Work to Max Height Box Jump In 2:00 Perform Max Chin-up Hold In 12:00 Establish Max Power Clean + Hang Squat Clean Metabolic Conditioning : 40 DB Goblet Box Step-up 50/35# 24/20" 10 DB Power Snatch 30 DB Overhead Lunge (split as desired) 10 DB Power Snatch 20 DB Squat Clean (single DB) 10 DB Power Snatch 10 DB Surrenders 10 DB Power Snatch * Every 3:00, including 0:00, perform 3 clean pulls at 110% of top weight from strength complex Score = Time
Why This Workout Is Hard
The Tabata section (tuck jumps, jumping lunges, surrenders) pre-fatigues the legs before the MetCon's 40 goblet step-ups, 30 overhead lunges, and 20 squat cleans — creating brutal cumulative leg demand. The mandatory clean pulls at 110% of max every 3:00 (including 0:00) forces athletes to interrupt pacing for near-maximal barbell efforts, adding grip and posterior chain fatigue throughout. High total volume with no true rest window across the session.
Training Focus
This workout develops the following fitness attributes:
- Stamina (8/10): Extremely high muscular endurance demand: TABATA jumping movements tax the legs, while the metcon includes 40 step-ups, 40 snatches, 30 lunges, 20 squat cleans, and surrenders — requiring serious sustained output.
- Power (8/10): Max height box jumps, explosive power/hang squat clean complex, DB power snatches, clean pulls, and jumping TABATA movements (tuck jumps, jumping lunges) make explosiveness a primary theme throughout.
- Endurance (6/10): The TABATA block combined with a high-volume for-time metcon creates sustained cardiovascular demand. Row warm-up and continuous movement across multiple DB movements keeps heart rate elevated throughout.
- Strength (6/10): The barbell strength complex targeting max power clean plus hang squat clean, clean pulls at 110% of top weight every 3 minutes, and the isometric chin-up hold create a meaningful strength stimulus above bodyweight.
- Flexibility (5/10): Overhead lunges, hang squat cleans, DB squat cleans, and surrenders all demand hip, ankle, and shoulder mobility. The depth and overhead positions throughout the workout require consistent range of motion.
- Speed (5/10): The for-time metcon incentivizes efficient cycling, and TABATA demands fast transitions. However, mandatory heavy clean pulls every 3 minutes and the sheer volume moderate pure speed expression.
Movements
- Clean Pull
- Chin-over-Bar Hold
- Air Squat
- General Mobility
- Dumbbell Farmers Hold
- Dumbbell Overhead Lunge
- Dumbbell Box Step-Up
- Power Clean
- Alternating Jumping Lunge
- Dumbbell Squat Clean
- Dumbbell Snatch
- Tuck Jump
- Hang Squat Clean
- Box Jump
- Row
Modality Profile
15 total movements. Gymnastics (5): Tuck Jump, Air Squat, Alternating Jumping Lunge, Box Jump, Chin-over-Bar Hold = 33% → 30%. Monostructural (1): Row = 7% → 10%. Weightlifting (9): IYT, Dumbbell Farmers Hold, Power Clean, Hang Squat Clean, Dumbbell Box Step-Up, Dumbbell Snatch, Dumbbell Overhead Lunge, Dumbbell Squat Clean, Clean Pull = 60%. Rounded to nearest 10%: G:30, M:10, W:60.
