Workout Description

Why This Workout Is Hard

This workout combines moderate-heavy weight (135/95) with high volume (49 total reps per movement) in a continuous format with no built-in rest. The barbell cycling from power cleans directly into thrusters creates significant shoulder and grip fatigue, while toes-to-bar taxes the same grip and core repeatedly. The 7x7 structure means minimal recovery between rounds, leading to substantial fatigue accumulation that will force most athletes to break up sets significantly.

Benchmark Times for WOD

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

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume of 49 total reps per movement tests muscular endurance, especially grip stamina from toes-to-bar and barbell work.
• Endurance (7/10): Seven rounds of continuous work with moderate loads creates significant cardiovascular demand, requiring sustained aerobic capacity throughout the workout.
• Flexibility (7/10): Toes-to-bar demands significant shoulder and hip flexibility, while thrusters require good overhead and ankle mobility for proper positioning.
• Strength (6/10): 135/95 lb loads for power cleans and thrusters require moderate strength levels, more than bodyweight but less than maximal efforts.
• Power (6/10): Power cleans are inherently explosive, and thrusters require hip drive and pressing power, though fatigue will reduce power output.
• Speed (5/10): Moderate pacing required to maintain consistent round times while managing fatigue accumulation across seven demanding rounds of work.

Movements

• Toes-to-Bar
• Power Clean
• Thruster

Benchmark Notes

This workout consists of 7 rounds of 7 toes-to-bar, 7 above-knee power cleans (135/95), and 7 thrusters (135/95). I'll analyze this by breaking down each movement and applying fatigue multipliers. Movement Analysis (Fresh State): - Toes-to-Bar: 1.5-2.5 sec per rep, using 2 sec average = 14 sec per round - Above Knee Power Clean (135/95): 2-3 sec per rep at this load = 21 sec per round - Thrusters (135/95): 2-3 sec per rep = 21 sec per round - Fresh round time: ~56 seconds Fatigue and Set Breaking: - Toes-to-bar will likely be done in 2-3 sets after round 3, adding 5-10 sec rest - Power cleans at 135/95 will require singles or doubles by round 4-5, adding significant rest - Thrusters will break down from sets of 7 to 3-2-2 or similar by round 5 - Transitions between movements: 3-5 sec each (elite) to 8-12 sec (recreational) Round-by-Round Breakdown (Elite Level): - Rounds 1-2: 56 sec each = 112 sec - Rounds 3-4: 65 sec each (1.15x fatigue) = 130 sec - Rounds 5-6: 75 sec each (1.35x fatigue) = 150 sec - Round 7: 85 sec (1.5x fatigue) = 85 sec - Total: ~477 sec (8:00) Anchor Comparison: This workout is most similar to DT (5 rounds: 12 deadlift, 9 hang clean, 6 push jerk at 155/105) which has L10: 360-420 sec. However, this workout has: - 2 additional rounds (7 vs 5) - Slightly lighter load (135 vs 155 for males) - Different movement pattern (toes-to-bar vs deadlift) - Same total barbell reps per round (14 vs 15) Given the extra 2 rounds but slightly lighter load, I expect this to be 15-20% slower than DT, putting elite times around 420-480 seconds. Final Benchmarks: - L10 (Elite): 360-420 sec - L5 (Average): 540-600 sec - L1 (Beginner): 960-1080 sec Recap: L10: 360 sec, L5: 600 sec, L1: 1080 sec (male)

Modality Profile

Three movements total: Toes-to-Bar (Gymnastics), Power Clean (Weightlifting), Thruster (Weightlifting). Two weightlifting movements and one gymnastics movement results in 67% Weightlifting and 33% Gymnastics.