Workout Description

Why This Workout Is Very Hard

This workout combines heavy Olympic lifting (225/155 hang squat clean + split jerk) with high-intensity burpees in a brutal format. The 30-second cap forces athletes to attempt near-maximal lifts under extreme time pressure and fatigue. Most will fail the lift repeatedly after early rounds as lateral burpees destroy grip and cardiovascular capacity. The 2-minute rest isn't sufficient recovery for this loading, creating a death spiral of failed attempts.

Training Focus

This workout develops the following fitness attributes:

• Power (9/10): Both hang squat clean and split jerk are explosive Olympic lifting movements requiring maximum power output, complemented by explosive burpee movements.
• Stamina (8/10): Max rep lateral barbell burpees will quickly exhaust muscular endurance, while the hang squat clean and split jerk add cumulative fatigue.
• Strength (8/10): Heavy barbell at 225/155 lbs for hang squat clean and split jerk demands significant strength, particularly in the posterior chain and shoulders.
• Endurance (7/10): Seven rounds with 2-minute rest periods creates significant cardiovascular demand, especially with the high-intensity burpees maintaining elevated heart rate throughout.
• Flexibility (6/10): Hang squat clean requires good ankle, hip, and thoracic mobility, while split jerk demands overhead flexibility and hip flexor range of motion.
• Speed (6/10): 30-second cap creates urgency for quick transitions and rapid cycling through burpees, though rest periods allow some recovery between rounds.

Movements

• Lateral Burpee Over Bar
• Jerk
• Hang Squat Clean

Benchmark Notes

This workout consists of 7 rounds of 30-second intervals with 2-minute rest periods. Each round includes 1 Hang Squat Clean + Split Jerk (225/155) followed by max lateral barbell burpees. Since it's scored as 'Reps', I'm calculating total repetitions across all movements. Movement Analysis: - Hang Squat Clean + Split Jerk (225/155): This is a heavy complex movement. At 225/155, elite athletes might complete 1 rep in 4-6 seconds when fresh, but fatigue will significantly impact this. - Lateral Barbell Burpees: These are more time-consuming than regular burpees due to the lateral movement and stepping over the barbell. Estimate 5-7 seconds per rep when fresh. Round-by-Round Breakdown: Rounds 1-2 (Fresh): Elite might get 1 complex + 4-5 burpees = 5-6 reps per round Rounds 3-4 (Moderate fatigue): 1 complex + 3-4 burpees = 4-5 reps per round Rounds 5-7 (High fatigue): 1 complex + 2-3 burpees = 3-4 reps per round The 2-minute rest allows for significant recovery between rounds, preventing complete breakdown but not full recovery given the heavy loading. Elite Performance (L9-L10): 7 complexes + 28-35 burpees = 35-42 total reps Advanced (L7-L8): 7 complexes + 21-28 burpees = 28-35 total reps Intermediate (L5-L6): 6-7 complexes + 14-21 burpees = 20-28 total reps Novice (L1-L3): 4-6 complexes + 7-14 burpees = 11-20 total reps This workout doesn't directly match any iconic benchmarks, but the heavy barbell complex work is similar to Grace or DT in terms of technical demand and loading. However, the interval format with rest periods allows for higher total volume than those continuous workouts. Final targets: L10: ~161 reps, L5: ~91 reps, L1: ~35 reps

Modality Profile

3 movements total: Hang Squat Clean (W), Jerk (W), Lateral Burpee Over Bar (G). Two weightlifting movements with external load, one gymnastics bodyweight movement.