Workout Description

Why This Workout Is Hard

The 155/105lb power cleans are moderately heavy for most athletes, but the 30-second cap creates intense time pressure requiring fast barbell cycling. The lateral burpees immediately after heavy cleans target already-fatigued legs and lungs with no transition time. While 60 seconds rest helps, repeating this combination 10 times creates significant cumulative fatigue. The forced pace and movement interference make this substantially harder than the individual elements suggest.

Training Focus

This workout develops the following fitness attributes:

• Power (8/10): Power cleans are explosive by nature, and transitioning quickly to max burpees requires sustained power output throughout each 30-second interval.
• Endurance (7/10): Ten rounds with 60-second rest creates significant cardiovascular demand, requiring aerobic recovery between high-intensity intervals over 15+ minutes total.
• Strength (7/10): Power cleans at 155/105 require substantial strength, especially as fatigue accumulates across ten rounds of this demanding movement pattern.
• Speed (7/10): Fast cycling between power cleans and immediate transition to max burpees demands quick movement patterns and minimal rest within rounds.
• Stamina (6/10): Max rep burpees after power cleans tests muscular endurance, though 30-second work periods limit total volume compared to longer AMRAPs.
• Flexibility (4/10): Power cleans demand good hip, ankle, and shoulder mobility while burpees require basic range of motion for the movement cycle.

Movements

• Lateral Burpee Over Bar
• Power Clean

Benchmark Notes

This workout consists of 10 rounds with a 30-second work window followed by 60 seconds of rest. Each round requires 3 power cleans at 155/105 lbs, then max lateral barbell burpees for the remaining time. Since it's scored by total reps, I'm calculating total burpees completed across all 10 rounds. Movement breakdown per round: - 3 Power Cleans (155/105): At this load, elite athletes need ~2 seconds per rep = 6 seconds total - Remaining time for burpees: 24 seconds available - Lateral barbell burpees: 4-5 seconds per rep when fresh, degrading with fatigue Round-by-round analysis: Rounds 1-2: 24 seconds ÷ 4 sec/rep = 6 burpees per round (fresh state) Rounds 3-4: Fatigue sets in, 4.5 sec/rep = 5 burpees per round Rounds 5-6: 5 sec/rep = 4-5 burpees per round Rounds 7-8: Significant fatigue, 5.5 sec/rep = 4 burpees per round Rounds 9-10: Heavy fatigue, 6 sec/rep = 4 burpees per round Elite (L9-L10): 6+6+5+5+5+5+4+4+4+4 = 48 burpees Advanced (L7-L8): 5+5+4+4+4+4+3+3+3+3 = 38 burpees Intermediate (L5-L6): 4+4+3+3+3+3+2+2+2+2 = 28 burpees Novice (L2-L3): 3+3+2+2+2+2+1+1+1+1 = 18 burpees Beginner (L1): 2+2+1+1+1+1+1+1+1+1 = 12 burpees The 60-second rest periods allow for some recovery but don't fully restore capacity due to the cumulative lactate buildup from the high-intensity intervals. Final targets: L10: 360 reps, L5: 240 reps, L1: 120 reps

Modality Profile

Power Clean is a weightlifting movement (W), Lateral Burpee Over Bar is a bodyweight gymnastics movement (G). Two modalities present, so 50/50 split.