Workout Description

Why This Workout Is Hard

While 135/95 lbs is moderate weight, the combination of 30 total reps per round (150 total) with the barbell creates significant cumulative fatigue. Power cleans tax the posterior chain, then lunges and front squats hammer the legs while maintaining front rack position throughout. The 1-minute rest helps but isn't enough to fully recover between rounds. Most athletes will need to break up the movements significantly in later rounds.

Benchmark Times for WOD

• Elite: <12:00
• Advanced: 14:00-16:00
• Intermediate: 18:00-20:00
• Beginner: >30:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume of front-loaded movements (30 total reps per round) will severely test leg and core muscular endurance capacity.
• Strength (7/10): Moderate to heavy loading at 135/95 pounds across power cleans, lunges, and front squats demands significant strength output.
• Endurance (6/10): Five rounds with one minute rest creates moderate cardiovascular demand, requiring sustained effort across multiple rounds of compound movements.
• Flexibility (6/10): Power cleans require full hip extension and front rack mobility; front squats and lunges demand good ankle and hip flexibility.
• Power (6/10): Power cleans are explosive by nature, though fatigue will diminish power output as rounds progress through the workout.
• Speed (4/10): One minute rest allows for recovery; focus is more on managing fatigue and maintaining consistent pace than rapid cycling.

Movements

• Front Squat
• Power Clean
• Front Rack Lunge

Benchmark Notes

This workout consists of 5 rounds of power cleans, front-racked alternating reverse lunges, and front squats, all at 135/95 lbs, with 1-minute rest between rounds. I'll analyze this as a time-based workout since no scoring method was provided. Movement Analysis: - Power Clean (135/95): 2-3 sec per rep when fresh - Front-Racked Alternating Reverse Lunges (135/95): 2-3 sec per rep (holding front rack position adds difficulty) - Front Squats (135/95): 2-3 sec per rep Round Breakdown (per round): - 5 Power Cleans: 10-15 sec - 10 Alt Reverse Lunges: 20-30 sec - 15 Front Squats: 30-45 sec - Transitions: 5-10 sec - Total per round (fresh): 65-100 sec Fatigue Considerations: This is a front-loaded barbell workout with significant quad/core demand. The front rack position will become increasingly challenging, and the 135/95 lb load is substantial for most athletes. Round-by-round with fatigue: - Round 1: 70-90 sec (fresh) - Round 2: 80-100 sec (1.1x fatigue) - Round 3: 90-115 sec (1.2x fatigue) - Round 4: 100-130 sec (1.3x fatigue) - Round 5: 110-145 sec (1.4x fatigue) - Rest periods: 4 minutes total Total working time: 450-580 sec Total time with rest: 690-820 sec This workout is similar to DT (5 rounds: 12 deadlift, 9 hang clean, 6 push jerk at 155/105) but with different movements and slightly lighter load. DT anchors show L10: 360-420 sec, L5: 540-660 sec, L1: 840-960 sec. However, this workout has more total reps (150 vs 135), includes challenging front squats and lunges, plus mandatory rest periods, making it significantly longer. Adjusting from DT anchor with +60-80% time due to: - Additional rest periods (+240 sec) - Higher total rep count - More quad-intensive movements - Front rack position fatigue Final targets: - L10 (Elite): 720 sec (12:00) - L5 (Average): 1200 sec (20:00) - L1 (Novice): 1800 sec (30:00)

Modality Profile

All three movements (Power Clean, Front Rack Lunge, Front Squat) are weightlifting movements using external load, resulting in 100% weightlifting modality