Workout Description

Why This Workout Is Hard

This workout combines heavy hang power cleans (185/120) with minimal recovery in a high-intensity format. The 30-second cap forces athletes to work near maximal effort on both movements with only 60 seconds rest. The heavy barbell cycling will quickly fatigue grip and posterior chain, while max bike calories create significant metabolic stress. Ten rounds amplifies cumulative fatigue, making weight management and pacing critical for most athletes.

Training Focus

This workout develops the following fitness attributes:

• Power (9/10): Hang power cleans are explosive triple extension movements, while max calorie bike efforts require high power output for maximum calories.
• Endurance (8/10): Ten rounds of bike intervals with short rest periods creates significant cardiovascular demand and tests aerobic capacity recovery between efforts.
• Speed (8/10): 30-second caps create urgency for quick barbell cycling and immediate transition to bike for maximum calorie accumulation before time expires.
• Stamina (7/10): Multiple rounds of hang power cleans followed by max calorie bike efforts will challenge muscular endurance, especially grip and posterior chain stamina.
• Strength (6/10): 185/120 lb hang power cleans require moderate to high strength levels, though only 5 reps per round limits maximal strength demands.
• Flexibility (4/10): Hang power cleans demand good hip, ankle, and shoulder mobility for proper receiving position and full range of motion execution.

Movements

• Hang Power Clean
• Calorie Bike

Scaling Options

Reduce clean weight to 135/95 or 115/75 lbs - should be able to do 5 unbroken when fresh. Substitute assault bike with rower or ski erg if needed. Reduce to 8 rounds for newer athletes. Consider reducing cleans to 3 reps to ensure bike time. Use 95/65 lbs for those prioritizing conditioning over strength.

Scaling Explanation

Scale weight if you cannot perform 5 unbroken hang power cleans when fresh at prescribed load. Goal is maintaining movement quality while maximizing bike calories. If cleans take longer than 15 seconds in early rounds, reduce weight. Target is 8-12 calories per round on bike in first few rounds. Priority is maintaining high intensity throughout all 10 rounds rather than struggling with heavy weight.

Intended Stimulus

High-intensity phosphagen/glycolytic intervals targeting power endurance and lactate tolerance. Each 30-second sprint tests maximal power output with strength-endurance component from hang power cleans. The 60-second rest creates incomplete recovery, forcing athletes to maintain output under accumulating fatigue. Primary challenge is maintaining cycling power while managing grip fatigue and metabolic stress.

Coach Insight

Attack the bike immediately after cleans - every second counts. Hang power cleans should be touch-and-go or quick singles - avoid resting with bar in hands. Aim for 5 unbroken cleans in first 10-15 seconds, then max effort on bike. Expect power output to drop 10-15% each round after round 3. Focus on big gear, high cadence on bike. Keep moving during 60-second rest - walk or light movement to aid lactate clearance.

Benchmark Notes

This workout scores total calories accumulated across 10 rounds. Each round has 30 seconds for 5 hang power cleans (185/120) followed by max calorie bike, with 60 seconds rest. Round analysis: Round 1-2 (fresh): Complete 5 HPC in 10-12 seconds, leaving 18-20 seconds for bike = 8-10 calories. Round 3-4 (mild fatigue): HPC takes 12-14 seconds due to grip fatigue, leaving 16-18 seconds for bike = 7-9 calories. Round 5-6 (moderate fatigue): HPC takes 14-16 seconds, grip becoming limiting factor, leaving 14-16 seconds for bike = 6-8 calories. Round 7-8 (high fatigue): HPC may require quick breaks, taking 16-20 seconds, leaving 10-14 seconds for bike = 5-7 calories. Round 9-10 (extreme fatigue): HPC becomes very challenging, may take 20+ seconds or require scaling, leaving 8-10 seconds for bike = 4-6 calories. Elite athletes maintain consistent power output and grip strength longer, averaging 8-9 calories per round for 80-90 total. Advanced athletes average 7-8 calories per round for 70-80 total. Intermediate athletes see significant degradation, averaging 6-7 calories per round for 60-70 total. Beginners may need to scale HPC weight significantly and struggle with bike power output, averaging 4-6 calories per round for 40-60 total. The 60-second rest allows partial recovery but grip fatigue accumulates significantly over 10 rounds.

Modality Profile

Two movements: Hang Power Clean (weightlifting with barbell) and Calorie Bike (monostructural cardio). Equal split between weightlifting and monostructural modalities.