Workout Description

Why This Workout Is Very Hard

This workout combines heavy barbell cycling (225/155) with high-intensity burpees under severe time pressure. The 30-second cap forces athletes to move extremely fast on heavy cleans, creating massive metabolic demand. While 1-minute rest helps, the combination of maximal-effort heavy lifting with explosive burpees repeated 9 times creates multiple limiting factors - strength, power, and conditioning - hitting simultaneously. Most athletes will need significant scaling.

Training Focus

This workout develops the following fitness attributes:

• Power (9/10): Power cleans are pure explosive movement, and lateral burpees require rapid power output to maximize reps within the tight time cap.
• Strength (8/10): Heavy power cleans and squat cleans at 225/155 lbs demand significant maximal strength, especially under fatigue across nine rounds.
• Speed (8/10): Thirty-second time caps demand extremely fast transitions and movement execution to complete the prescribed work and maximize burpee volume.
• Endurance (7/10): Nine rounds with 30-second caps and 1-minute rest creates significant cardiovascular demand, though rest periods provide some recovery between intense efforts.
• Stamina (6/10): Heavy barbell work followed by max rep burpees tests muscular endurance, particularly grip stamina from repeated heavy cleans and barbell contact.
• Flexibility (6/10): Full squat clean requires excellent ankle, hip, and thoracic mobility, while lateral burpees demand dynamic range of motion and coordination.

Movements

• Squat Clean
• Lateral Burpee Over Bar
• Power Clean

Benchmark Notes

This workout is scored by total reps of lateral barbell burpees completed across 9 rounds. Each round has a 30-second cap with 2 power cleans + 1 squat clean (225/155) followed by max lateral barbell burpees, then 1 minute rest. The power cleans and squat clean are fixed work that must be completed before the max effort burpees. Movement breakdown per round: - 2 Power Cleans (225/155): Elite ~4-5 sec, Intermediate ~6-8 sec, Novice ~10-12 sec - 1 Squat Clean (225/155): Elite ~2-3 sec, Intermediate ~4-5 sec, Novice ~6-8 sec - Remaining time for lateral barbell burpees: Elite ~21-24 sec, Intermediate ~15-20 sec, Novice ~10-14 sec Lateral barbell burpees with the loaded barbell (225/155) are significantly slower than standard burpees due to the heavy implement. Estimated times: Elite 3-4 sec/rep, Intermediate 4-5 sec/rep, Novice 5-6 sec/rep. Rep capacity per round: - Elite (L9-L10): 6-8 burpees per round (21-24 sec available ÷ 3-4 sec/rep) - Advanced (L7-L8): 4-5 burpees per round (15-20 sec available ÷ 4 sec/rep) - Intermediate (L5-L6): 3-4 burpees per round (15-20 sec available ÷ 5 sec/rep) - Novice (L1-L3): 2-3 burpees per round (10-14 sec available ÷ 5-6 sec/rep) Fatigue considerations: The 1-minute rest between rounds helps maintain consistency, but the heavy barbell work will accumulate fatigue. Rounds 1-3 maintain full capacity, rounds 4-6 see 10-15% decline, rounds 7-9 see 20-25% decline. Total rep calculations: - L10 (Elite): 28 reps/round × 9 rounds = 252 reps - L9: 26 reps/round × 9 rounds = 234 reps - L8: 24 reps/round × 9 rounds = 216 reps - L7: 22 reps/round × 9 rounds = 198 reps - L6: 20 reps/round × 9 rounds = 180 reps - L5: 18 reps/round × 9 rounds = 162 reps - L4: 16 reps/round × 9 rounds = 144 reps - L3: 14 reps/round × 9 rounds = 126 reps - L2: 12 reps/round × 9 rounds = 108 reps No direct anchor match exists, but this follows similar patterns to high-intensity interval workouts with heavy barbell components. The heavy loading (225/155) significantly limits burpee output compared to bodyweight versions. Final targets: L10: 252 reps, L5: 162 reps, L1: 108 reps

Modality Profile

3 movements total: Power Clean (W), Squat Clean (W), Lateral Burpee Over Bar (G). Two weightlifting movements and one gymnastics movement gives 67% weightlifting, 33% gymnastics.