Workout Description
Why This Workout Is Hard
This is a structured strength session with built-in rest, which moderates intensity. However, the loads are demanding: 105kg clean singles require above-average strength and technical proficiency, the barbell complex at 80kg taxes a fatigued posterior chain, and 62kg KB swings are exceptionally heavy (well above typical 24-32kg norms). The cumulative posterior chain loading across all four elements — cleans, deadlifts, hip thrusts, and swings — makes scaling likely for the average athlete.
Training Focus
This workout develops the following fitness attributes:
- Power (9/10): Cleans are among the most power-intensive Olympic lifts, and the KB swing reinforces explosive hip extension. Building to heavy singles demands peak rate-of-force development throughout the session.
- Strength (8/10): Heavy clean singles to 105kg, a demanding barbell complex at 80kg, and loaded hip thrusts at 60kg all represent significant maximum force production across posterior chain and full-body movements.
- Flexibility (6/10): Olympic cleans demand considerable ankle dorsiflexion, thoracic extension, hip mobility for the bottom catch, and wrist/shoulder flexibility for the front rack position throughout the session.
- Stamina (4/10): The 4x12 superset of hip thrusts and KB swings introduces moderate muscular endurance, but clean singles and the barbell complex are low-rep and do not significantly tax muscular stamina.
- Speed (3/10): Bar speed is critical for successful heavy cleans, and the complex requires quick transitions, but the overall session format involves full recovery with no time pressure or cycling demands.
- Endurance (1/10): Strength and power-focused session with full rest between sets. No cardiovascular or aerobic demand; the workout is structured around heavy lifting with adequate recovery between efforts.
Movements
- Kettlebell Swing
- Power Clean
- Deadlift
- Clean
Modality Profile
All 5 movements (Clean, Deadlift, Power Clean, Hip Thrust, Kettlebell Swing) are external load/weightlifting movements. There are no bodyweight gymnastics or cyclical monostructural movements present, making this a pure Weightlifting workout at 100%.
Training Profile
| Attribute | Score | Explanation |
|---|---|---|
| Endurance | 1/10 | Strength and power-focused session with full rest between sets. No cardiovascular or aerobic demand; the workout is structured around heavy lifting with adequate recovery between efforts. |
| Stamina | 4/10 | The 4x12 superset of hip thrusts and KB swings introduces moderate muscular endurance, but clean singles and the barbell complex are low-rep and do not significantly tax muscular stamina. |
| Strength | 8/10 | Heavy clean singles to 105kg, a demanding barbell complex at 80kg, and loaded hip thrusts at 60kg all represent significant maximum force production across posterior chain and full-body movements. |
| Flexibility | 6/10 | Olympic cleans demand considerable ankle dorsiflexion, thoracic extension, hip mobility for the bottom catch, and wrist/shoulder flexibility for the front rack position throughout the session. |
| Power | 9/10 | Cleans are among the most power-intensive Olympic lifts, and the KB swing reinforces explosive hip extension. Building to heavy singles demands peak rate-of-force development throughout the session. |
| Speed | 3/10 | Bar speed is critical for successful heavy cleans, and the complex requires quick transitions, but the overall session format involves full recovery with no time pressure or cycling demands. |
Clean workSingles to 105Deadlift+power clean+clean 80kgX3SS:Hip thrust 4x12 60kgkB swing 4x12 62kg