Workout Description

Why This Workout Is Very Hard

This workout combines heavy squat cleans with ascending loads (135-215+/95-135+) performed continuously with push-ups under a 9-minute cap. The barbell cycling gets progressively heavier while fatigue accumulates, creating significant grip and metabolic demands. Most athletes will hit failure on the cleans well before the cap, as the loads become near-maximal while already fatigued. The time pressure forces athletes to attempt weights they normally couldn't cycle under fatigue.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High-volume push-ups combined with repeated squat cleans will severely test upper body and posterior chain muscular endurance throughout the ladder.
• Endurance (7/10): Nine-minute time cap with ascending ladder creates significant cardiovascular demand as athletes push through fatigue with minimal rest between movements.
• Strength (7/10): Heavy squat cleans starting at 135/95 and ascending to 215/135+ demand significant strength, especially as fatigue accumulates from previous rounds.
• Power (6/10): Squat cleans are inherently explosive movements requiring rapid force production, though fatigue will diminish power output as rounds progress.
• Speed (6/10): Time cap creates urgency for quick transitions and efficient movement cycling, especially as loads increase and reps accumulate in later rounds.
• Flexibility (4/10): Above-knee squat cleans require good hip and ankle mobility, while push-ups demand adequate shoulder and thoracic spine range of motion.

Movements

• Push-Up
• Hang Squat Clean

Benchmark Notes

This is a 9-minute capped ladder workout with escalating loads of above-knee squat cleans paired with push-ups. The rep scheme follows a 2-4-6 pattern for the first round (135/95), then 4-6-8 (155/105), 6-8-10 (175/115), 8-10-12 (195/125), 10-12-14 (215/135), and continues escalating. Since it's scored as 'Reps', athletes accumulate total repetitions across all movements within the 9-minute cap. Movement analysis: Above-knee squat cleans are faster than full squat cleans (1.5-2 sec per rep at moderate loads, 2-3 sec at heavier loads). Push-ups take 1-1.5 sec per rep when fresh, increasing to 2-3 sec under fatigue. The escalating loads create significant fatigue as athletes progress. Round breakdown: Round 1 (135/95): 2+4+6 = 12 total reps, ~20-25 seconds Round 2 (155/105): 4+6+8 = 18 total reps, ~30-40 seconds (load increase + fatigue) Round 3 (175/115): 6+8+10 = 24 total reps, ~45-60 seconds (heavier load, more fatigue) Round 4 (195/125): 8+10+12 = 30 total reps, ~70-90 seconds (approaching heavy loads) Round 5 (215/135): 10+12+14 = 36 total reps, ~90-120 seconds (very heavy, significant fatigue) Most athletes will complete 3-5 full rounds within 9 minutes. Elite athletes might reach round 6-7, while beginners may only complete 2-3 rounds. The escalating load pattern means later rounds take disproportionately longer. Using Elizabeth (21-15-9 squat clean 135/95 + ring dip) as a reference anchor, elite times are 160-200 seconds for 45 total reps. This workout has heavier loads and more total volume, so rep counts will be lower per unit time. Adjusting for the 9-minute cap and escalating difficulty, elite athletes should achieve 280-300 total reps. Final targets: L10: 290 reps, L5: 170 reps, L1: 50 reps

Modality Profile

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