Workout Description

Why This Workout Is Hard

The 160/110lb hang power cleans are moderately heavy for most athletes, but the 20-second time cap creates intense pressure to move fast. Six rounds with only 1-minute rest means significant fatigue accumulation, especially in the posterior chain and grip. The lateral barbell burpees after heavy cleans will be brutal as athletes are already fatigued. The combination of heavy loading, time pressure, and minimal recovery between demanding movements elevates this beyond medium difficulty.

Training Focus

This workout develops the following fitness attributes:

• Power (9/10): Hang power cleans are explosive triple extension movements, and burpees require rapid transitions from floor to standing position.
• Stamina (8/10): Lateral barbell burpees for max reps after heavy hang power cleans will severely test upper body and core muscular endurance.
• Speed (8/10): 20-second time caps create extreme urgency for movement transitions and cycling speed, especially on the max rep burpees.
• Endurance (7/10): Six rounds with 20-second caps and 1-minute rest creates significant cardiovascular demand through repeated high-intensity intervals with incomplete recovery.
• Strength (7/10): Hang power cleans at 160/110 lbs require substantial strength, especially when performed under fatigue from previous rounds.
• Flexibility (4/10): Hang power cleans demand good hip and shoulder mobility, while lateral burpees require basic movement patterns and range of motion.

Movements

• Lateral Burpee Over Bar
• Hang Power Clean

Benchmark Notes

This workout is 6 rounds of 3 hang power cleans (160/110) followed by max lateral barbell burpees in the remaining time of each 20-second cap, with 1-minute rest between rounds. Total scoring is reps of lateral barbell burpees completed across all 6 rounds. Movement breakdown per round: - 3 hang power cleans at 160/110: At this load (moderate-heavy), elite athletes can complete 3 reps in 6-8 seconds, intermediate in 8-12 seconds, novice in 12-15 seconds - Remaining time for lateral barbell burpees: Elite have 12-14 seconds, intermediate 8-12 seconds, novice 5-8 seconds - Lateral barbell burpees: 4-5 seconds per rep when fresh, but fatigue accumulates significantly Round-by-round analysis: Rounds 1-2: Athletes fresh, can maximize burpee output Rounds 3-4: Fatigue from heavy cleans starts affecting burpee speed (+15-20%) Rounds 5-6: Significant accumulated fatigue, burpee pace slows considerably (+25-35%) Estimated burpees per round: - Elite (L9-L10): 3-3.5 burpees early rounds, 2-2.5 later rounds = ~15-18 per athlete over 6 rounds - Advanced (L7-L8): 2-2.5 burpees early, 1-2 later = ~10-13 per athlete - Intermediate (L5-L6): 1.5-2 burpees early, 1 later = ~8-10 per athlete - Novice (L2-L3): 1 burpee early rounds, 0-1 later = ~4-6 per athlete - Beginner (L1): May struggle with clean timing, 0-1 burpees total = ~2-4 per athlete The 1-minute rest allows partial recovery but doesn't fully restore power for the heavy cleans. This workout heavily favors athletes with both strength endurance and power output capacity. Final targets: L10: 180+ reps, L5: 120 reps, L1: 60 reps

Modality Profile

Hang Power Clean is a weightlifting movement with external load (barbell), while Lateral Burpee Over Bar is a bodyweight gymnastics movement. Two modalities present: 50% Weightlifting, 50% Gymnastics.