Workout Description

Why This Workout Is Very Hard

This workout combines heavy barbell cycling (185/120 is 80-85% of most athletes' max clean) with touch-and-go requirements and forced EMOM pacing. The weight alone would challenge most athletes, but the EMOM format prevents adequate recovery between sets. Athletes must complete 5 complex reps every minute for 12 minutes with only 15-25 seconds rest. This creates cumulative fatigue where technique breaks down under time pressure with heavy loads.

Training Focus

This workout develops the following fitness attributes:

• Power (9/10): Power cleans and jerks are quintessential explosive movements requiring maximum rate of force development and coordinated triple extension.
• Stamina (8/10): Touch-and-go format with heavy loads creates significant muscular endurance demands, especially in posterior chain and shoulders over 60 total reps.
• Strength (8/10): Heavy barbell loads (185/120) require substantial strength for power cleans and jerks, testing near-maximal force production capabilities.
• Endurance (7/10): Twelve minutes of continuous work with minimal rest challenges cardiovascular system, requiring sustained aerobic capacity throughout the EMOM format.
• Flexibility (6/10): Power cleans demand good hip, ankle, and thoracic mobility while overhead jerks require adequate shoulder and hip flexibility for proper positioning.
• Speed (6/10): Touch-and-go format demands quick transitions between reps while maintaining technique, with time pressure from EMOM structure driving pace.

Movements

• Power Jerk

Benchmark Notes

This is a 12-minute EMOM with 5 touch-and-go power clean + power jerk at 185/120 lbs. Each minute requires 5 reps, so perfect completion would be 60 total reps. However, this is an extremely demanding workout combining heavy Olympic lifting with high volume under time pressure. Movement analysis: Touch-and-go power clean + power jerk is a complex that requires maintaining the barbell throughout. At 185/120 lbs, this is approximately 80-85% of most athletes' clean & jerk max. Each rep takes 4-6 seconds when fresh, but fatigue accumulates rapidly. Fatigue progression: Minutes 1-3 are manageable for most athletes. Minutes 4-6 see significant slowdown as grip and shoulders fatigue. Minutes 7-9 become extremely challenging with potential for missed lifts. Minutes 10-12 are where elite athletes separate themselves. Failure patterns: Most athletes will start missing the 5-rep target around minute 6-8. Elite athletes might maintain 5 reps through minute 8-9 before dropping to 3-4 reps. Advanced athletes typically complete 4-5 reps for the first 6 minutes, then 2-3 reps. Intermediate athletes might manage 3-4 reps early, dropping to 1-2 reps by minute 8. This workout is similar to Grace (30 C&J at 135/95) but with heavier loading and time structure. Grace L10 times are 90-120 seconds, but this workout's heavier load and EMOM format create different demands. The EMOM structure forces athletes to work when fatigued rather than allowing strategic rest. Benchmark calculations: - L10 (Elite): 420+ reps - Maintains 5 reps for 8+ minutes, 3-4 reps final minutes - L5 (Average): 300 reps - Completes 4 reps first 6 minutes, 2-3 reps remaining - L1 (Beginner): 180 reps - Manages 2-3 reps early, 1-2 reps later, may scale weight Final targets: L10: 420+ reps, L5: 300 reps, L1: 180 reps

Modality Profile

Both Touch And Go Power Clean and Power Jerk are barbell weightlifting movements with external load, making this 100% weightlifting modality