Workout Description
Why This Workout Is Very Hard
This workout combines heavy barbell cycling (135-245# power cleans), sustained aerobic demand (15min Peloton), and significant leg fatigue from back squats and Bulgarian split squats. The EMOM format with ascending loads prevents recovery, forcing athletes to manage fatigue while handling increasingly heavy singles. Multiple lower-body dominant movements create cumulative leg fatigue. Most average athletes will struggle with load management or pacing, requiring scaling.
Training Focus
This workout develops the following fitness attributes:
- Power (9/10): Power cleans, clusters, and ascending EMOM emphasize explosive hip extension. Bulgarian split jumping squats add plyometric power demand. Explosive movements dominate the strength portion.
- Stamina (8/10): High volume of power cleans, ascending EMOM, back squats, and Bulgarian split squats challenge muscular endurance. Repeated heavy lifting with minimal rest accumulates fatigue across multiple muscle groups.
- Strength (8/10): Heavy loads dominate: 135# power cleans, ascending to 245# in EMOM, and 295# back squats at 3x3. Significant maximal strength demands throughout the workout.
- Endurance (7/10): 15-minute Peloton TABATA provides sustained cardiovascular demand. Remaining strength work maintains elevated heart rate, creating moderate-to-high aerobic stimulus throughout the session.
- Flexibility (6/10): Power cleans and back squats require solid ankle, hip, and thoracic mobility. Bulgarian split squats demand significant hip and hamstring flexibility for full range of motion.
- Speed (5/10): TABATA intervals demand quick cycling. EMOM format requires consistent pacing and transitions. Back squat tempo is controlled; overall pacing is steady rather than sprint-based.
Movements
- Back Squat
- Power Clean
- Cluster
- Jumping Bulgarian Split Squat
- Double-Under
Modality Profile
Workout contains 5 unique movements: Peloton (M), Power Clean (W), Double-Unders (G), Back Squat (W), Bulgarian Split Jump Squat (G). Distribution: 2 Gymnastics movements (20%), 1 Monostructural movement (20%), 2 Weightlifting movements (60%).
Training Profile
| Attribute | Score | Explanation |
|---|---|---|
| Endurance | 7/10 | 15-minute Peloton TABATA provides sustained cardiovascular demand. Remaining strength work maintains elevated heart rate, creating moderate-to-high aerobic stimulus throughout the session. |
| Stamina | 8/10 | High volume of power cleans, ascending EMOM, back squats, and Bulgarian split squats challenge muscular endurance. Repeated heavy lifting with minimal rest accumulates fatigue across multiple muscle groups. |
| Strength | 8/10 | Heavy loads dominate: 135# power cleans, ascending to 245# in EMOM, and 295# back squats at 3x3. Significant maximal strength demands throughout the workout. |
| Flexibility | 6/10 | Power cleans and back squats require solid ankle, hip, and thoracic mobility. Bulgarian split squats demand significant hip and hamstring flexibility for full range of motion. |
| Power | 9/10 | Power cleans, clusters, and ascending EMOM emphasize explosive hip extension. Bulgarian split jumping squats add plyometric power demand. Explosive movements dominate the strength portion. |
| Speed | 5/10 | TABATA intervals demand quick cycling. EMOM format requires consistent pacing and transitions. Back squat tempo is controlled; overall pacing is steady rather than sprint-based. |
A) 15 minute TABATA peloton B)6x2+1(power clean + cluster) 135#20 dubs C)EMOM102 power clean ascending from 155# (+10 each round, finish with 245)D)Back squat 3x3 reps in 1:00 @ 295#Rest 3:00E)3x8/8Bulgarian split jumping squat 20/20