Workout Description

Why This Workout Is Very Hard

The combination of near-maximal power cleans at 191 lbs and high-volume double 50 lb dumbbell push presses creates extreme shoulder and grip fatigue. While the 90-second rest between rounds prevents total aerobic collapse, the local muscular endurance required to cycle heavy loads under tension makes this Very Hard for the average athlete, who will likely struggle with the barbell weight and overhead carries.

Training Focus

This workout develops the following fitness attributes:

• Strength (8/10): Building to a 3RM power clean and cycling 191 pounds during the workout requires substantial maximal force production and heavy pulling power.
• Power (8/10): Heavy power cleans and explosive double DB push presses heavily tax explosive power and hip drive throughout both parts of the session.
• Stamina (6/10): High-rep overhead dumbbell work and carry, combined with jump rope, demands significant muscular stamina in the shoulders and grip over the four rounds.
• Speed (6/10): Fast double-under cycling and the sprint-style effort required during work intervals demand quick transitions before taking the mandatory rest.
• Endurance (5/10): The 4 rounds of high-intensity work with double-unders will challenge cardiovascular capacity, but the built-in 90-second rest intervals prevent it from being a pure endurance test.
• Flexibility (4/10): Requires adequate front rack mobility for the heavy power cleans and overhead shoulder flexibility for the DB push presses and carries.

Movements

• Power Clean
• Dumbbell Push Press
• Overhead Carry
• Double-Under

Modality Profile

Out of the 4 unique movements, Double-Under is classified as Gymnastics (25%), while Power Clean, Dumbbell Push Press, and Overhead Carry are classified as Weightlifting (75%).