Workout Description

Why This Workout Is Hard

The 4-minute cap creates intense time pressure, forcing athletes to run 700m in ~2:30-3:00 to have meaningful time for power clean & jerks. The 135/95lb weight is heavy for high-rep cycling under severe fatigue from the run. Most athletes will struggle to complete more than 5-10 reps per round due to the combination of cardiovascular stress and heavy barbell cycling with minimal recovery between rounds.

Training Focus

This workout develops the following fitness attributes:

• Power (9/10): Power clean and power jerk are explosive Olympic lifting movements that directly test power output capabilities.
• Stamina (8/10): Max rep power cleans and jerks after running will heavily tax grip strength and muscular endurance, especially in later rounds.
• Endurance (7/10): The 700m run combined with high-intensity lifting under time pressure creates significant cardiovascular demand across three rounds.
• Strength (6/10): 135/95lb power clean and jerk requires moderate to heavy loading that challenges strength capacity under fatigue.
• Speed (6/10): Four-minute cap creates urgency for fast running pace and quick transitions to maximize lifting reps.
• Flexibility (4/10): Power clean requires good hip and ankle mobility, while jerk demands overhead flexibility and thoracic extension.

Movements

• Power Clean
• Run
• Power Jerk

Benchmark Notes

This workout consists of 3 rounds with 4-minute caps and 1-minute rest between rounds. Each round: 700m run + max reps power clean & jerk at 135/95 lbs. Since scoring is 'Reps', we're tracking total repetitions across all 3 rounds. Movement Analysis: - 700m Run: Approximately 2:30-3:30 for most athletes (longer than typical 400m in Helen) - Remaining time for Clean & Jerk: 0:30-1:30 per round - Power Clean + Power Jerk (135/95): 3-5 seconds per rep for most athletes Round-by-Round Breakdown: Round 1 (fresh): 700m run leaves 1:00-1:30 for lifting. Elite athletes: 15-20 reps, Average: 8-12 reps, Novice: 3-6 reps Round 2 (fatigued): Cumulative fatigue reduces lifting capacity by 15-20%. Elite: 12-16 reps, Average: 6-10 reps, Novice: 2-5 reps Round 3 (heavily fatigued): Further 20-25% reduction. Elite: 10-14 reps, Average: 4-8 reps, Novice: 1-4 reps The 135/95 lb loading is identical to Grace (30 Clean & Jerk for time), but this format severely limits reps due to the running component consuming most of the 4-minute cap. Grace anchors show elite times of 90-120 seconds for 30 reps, but here the run takes 2:30-3:30, leaving minimal time for lifting. Total Rep Estimates: - L10 (Elite): 37-50 total reps (15+13+12 pattern) - L5 (Average): 18-30 total reps (8+7+6 pattern) - L1 (Novice): 6-15 total reps (3+2+1 pattern) Final targets: L10: 95+ reps, L5: 55 reps, L1: 15 reps

Modality Profile

Run is monostructural cardio (M), while Power Clean and Power Jerk are both barbell weightlifting movements (W). With 1 M movement and 2 W movements, the breakdown is 33% M and 67% W.