Workout Description

Why This Workout Is Medium

While 135/95lb squat cleans are moderately heavy for the average athlete, the low volume (6 reps per round, 30 total) and built-in recovery from double unders creates manageable fatigue accumulation. The above-knee position reduces technical demands compared to full cleans. Most athletes can complete this as prescribed with strategic pacing, though the barbell cycling will become challenging in later rounds as grip and legs fatigue.

Benchmark Times for HELL RAISER

• Elite: <4:30
• Advanced: 5:00-5:30
• Intermediate: 6:00-7:00
• Beginner: >12:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume of double unders (150 total) and squat cleans (30 total) will test muscular endurance in shoulders, legs, and grip.
• Power (8/10): Double unders require explosive calf and coordination power, while squat cleans demand hip extension power for the clean portion.
• Endurance (7/10): Five rounds of continuous work with double unders and squat cleans creates significant cardiovascular demand with minimal rest between movements.
• Flexibility (7/10): Squat cleans demand significant ankle, hip, and thoracic mobility for proper receiving position and front rack flexibility.
• Strength (6/10): 135/95lb squat cleans require moderate strength, especially as fatigue accumulates through five rounds of six reps each.
• Speed (6/10): Fast double under cycling and quick transitions between movements are crucial for maintaining intensity across five rounds.

Movements

• Squat Clean
• Double-Under

Benchmark Notes

This workout consists of 5 rounds of 30 double-unders and 6 above-knee squat cleans at 135/95 lbs. I'll analyze this by breaking down each movement and applying fatigue multipliers across rounds. Movement Analysis: - Double-Unders: In fresh state, 30 DUs take approximately 15-20 seconds for elite athletes, scaling up to 30-45 seconds for beginners - Above-Knee Squat Cleans (135/95): This is a power clean variation from the hang position. At 135 lbs, elite athletes can cycle these at 2-3 seconds per rep when fresh, so 6 reps = 12-18 seconds. Recreational athletes may need 4-6 seconds per rep = 24-36 seconds Round-by-Round Breakdown (Elite Male): Round 1: 30 DUs (15s) + 6 Cleans (12s) + transitions (3s) = 30s Round 2: 30 DUs (16s) + 6 Cleans (13s) + transitions (3s) = 32s (1.1x fatigue) Round 3: 30 DUs (18s) + 6 Cleans (15s) + transitions (4s) = 37s (1.2x fatigue) Round 4: 30 DUs (20s) + 6 Cleans (17s) + transitions (4s) = 41s (1.3x fatigue) Round 5: 30 DUs (22s) + 6 Cleans (19s) + transitions (4s) = 45s (1.4x fatigue) Total Elite: ~185s (3:05) However, this seems fast compared to similar benchmarks. Looking at Grace (30 C&J at 135/95) which has L10 times of 90-120s for males, and considering this workout has 30 total cleans at the same weight plus 150 double-unders, I need to adjust upward. The double-unders add significant volume and will create shoulder/grip fatigue that interferes with the cleans. Grace anchor suggests 90-120s for 30 cleans alone. Adding 150 DUs and the round structure should push this to approximately 270-300s for elite males. Adjusted calculation accounting for grip fatigue and higher volume: Elite (L10): 270-300s Advanced (L5): 420s (scaling from Grace L5 of 240-300s, adjusted for DU volume) Recreational (L1): 720s (scaling from Grace L1 of 480-600s, adjusted for volume and complexity) Final Male Benchmarks: L10: 270s (4:30) L5: 420s (7:00) L1: 720s (12:00)

Modality Profile

Double-Under is a gymnastics movement (bodyweight coordination skill with jump rope), and Squat Clean is a weightlifting movement (barbell with external load). Two modalities present, so 50/50 split between Gymnastics and Weightlifting.