Workout Description

Why This Workout Is Hard

The combination of heavy power cleans (185/120) for 30 total reps across 6 rounds with minimal rest creates significant neuromuscular fatigue. While step-ups provide brief active recovery, the barbell cycling at ~75-80% of most athletes' max becomes increasingly difficult as rounds progress. The continuous nature with no built-in rest, plus grip and posterior chain accumulation, pushes this beyond medium difficulty for the average athlete.

Benchmark Times for WOD

• Elite: <6:30
• Advanced: 7:30-8:30
• Intermediate: 9:30-10:30
• Beginner: >18:00

Training Focus

This workout develops the following fitness attributes:

• Power (8/10): Power cleans are highly explosive movements requiring rapid force production from floor to shoulders, making this primarily power-focused.
• Stamina (7/10): High volume step-ups combined with repeated power cleans will challenge muscular endurance, especially in legs and posterior chain.
• Strength (7/10): Power cleans at 185/120 lbs demand significant strength, particularly in the posterior chain, legs, and upper body pulling muscles.
• Endurance (6/10): Six rounds of mixed movements with minimal rest creates moderate cardiovascular demand, requiring sustained aerobic capacity throughout the workout.
• Speed (5/10): Moderate cycling speed needed between movements and rounds, with emphasis on maintaining consistent pace rather than sprint efforts.
• Flexibility (4/10): Power cleans require good hip, ankle, and thoracic mobility while step-ups need basic hip flexion range of motion.

Movements

• Power Clean
• Step-Up

Scaling Options

Reduce step-up weight to 35/25 or use bodyweight. Lower box to 20/16 inches. Scale power clean to 135/95 or 115/75 lbs - should be able to do 3-4 unbroken when fresh. Reduce to 4-5 rounds if workout extends beyond 25 minutes. Advanced athletes can increase to 225/155 lbs on power cleans.

Scaling Explanation

Scale if power clean weight represents more than 70% of 1RM or if you cannot perform 5 unbroken power cleans when fresh. Step-up weight should allow continuous movement without excessive grip fatigue. Target 15-22 minute completion time while maintaining good form throughout. Prioritize movement quality over speed - this is an endurance piece, not a sprint.

Intended Stimulus

Moderate to long duration glycolytic workout targeting 15-22 minutes. Primary challenge is muscular endurance and grip strength under fatigue. Tests ability to maintain power output in the power clean while managing leg fatigue from step-ups. Energy system focus shifts from glycolytic to oxidative as rounds progress.

Coach Insight

Pace the step-ups steadily - aim for unbroken sets or quick singles. Focus on full hip extension at the top and controlled descent. For power cleans, maintain cycling rhythm early but expect to go to singles by round 3-4. Keep the bar close and use hip drive. Rest 15-20 seconds between movements to maintain quality. Break up step-ups as 10-10 or 12-8 if needed rather than grinding through 20 unbroken.

Benchmark Notes

This is a 6-round couplet for time with moderate loading. Step-ups are 20 alternating (10 per leg) at 24/20" box with 50/35 dumbbell, paired with 5 power cleans at 185/120 lb. Round 1-2: Step-ups take ~1.5 sec per rep (30 sec total) + power cleans at 2.5 sec per rep (12.5 sec) + 5 sec transition = 47.5 sec per round. Round 3-4: Apply 1.15x fatigue multiplier = 55 sec per round. Round 5-6: Apply 1.25x fatigue multiplier = 59 sec per round. Total base time: 2×47.5 + 2×55 + 2×59 = 323 sec for elite athletes. Adding rest between sets for power cleans (athletes will likely break into 3-2 or 2-2-1) adds ~8 sec per round in later rounds. Estimated elite time: 390 sec (6:30). Recreational athletes will move slower on step-ups (~2 sec per rep), break power cleans more frequently, and have longer transitions, pushing times toward 18+ minutes.

Modality Profile

Alternating Step Up is a bodyweight gymnastics movement, Power Clean is a weightlifting movement with external load. Two modalities split evenly.