"Well Rounded" [BENCHMARK]
Duration: 30:00
10 Rounds For Time:
3 Power Cleans, 165 / 115 lb
6 Burpee Pull-ups
12 Air Squats
200 Meter Run
Time Cap: 30 Minutes
AEROBIC POWER [LACTATE THRESHOLD]
STIMULUS
REPEAT FROM 8/27/2025
- Overview: This is an elevated evolution of one of our classic benchmarks, testing your strength, aerobic capacity, and some bodyweight gymnastics all in one workout. This is the benchmark that our Tuesday intervals have built toward, so go for it today!
- Choose weight/reps that allow you to clear full rounds in 2:30 or less (ideally closer to 1:45-2:15). The 3-6-12 reps should be completed in less than 1:30, while the run should take about 1:00.
- Power Cleans: This should be a moderate weight that you can complete in quick singles.
- Burpee Pull-ups: Choose a bar height just out of fingertip reach. Find a pace that supports unbroken, continuous movement in each set. You may jump into either a strict or a kipping pull-up.
- Air Squats: Ensure you reach a full locked-out position with your hips, knees, and shoulders in line with each other at the top of each rep.
- Intended Intensity: RPE 6-8
- Target Loading: Moderate (55-65%)
- Fitness Attribute Improved: Aerobic Power [Lactate Threshold]
- Target Score: 20-26 Minutes
* If time-capped, add 1s to your score for every incomplete rep. (100m = 1 rep)
STRATEGY
- Nearly half of this workout will be spent running. Consider how you approach the other movements, so you can optimize your runs, keeping them crisp and at your threshold pace (likely 1:00-2:00 slower than your mile PR pace).
- Start at a sustainable pace. Unbroken reps or quick singles on the cleans are both appropriate strategies depending on the athlete. Choose what keeps you moving.
- Keep a steady rhythm on burpee pull-ups. Start your burpee directly under the bar so that when you jump, you are set to jump right into your pull-up. After you finish your pull-up, drop directly to the floor, using gravity to assist. Ride your momentum down to the ground, stand up, and then take a pause there if needed.
- Use the air squats to regulate breathing and compose yourself before the run.
SUBSTITUTIONS
POWER CLEANS
- Reduce Loading/Reps
- Hang Power Cleans
- Sub Dumbbells, @dumbbell(50/35)s
- Deadlifts, @weight(185/135)
BURPEE PULL-UPS
- Reduce Reps/Bar Height
- Burpees to A Target
- Regular Burpees
- Strict Pull-ups
- Double Dumbbell Devil Presses, @dumbbell(35/25)s
- Same Calorie Row, Ski, or Bike Erg
AIR SQUATS
- Squat to a Box
- Lunges
- 0:20 Wall Sit Hold
200M RUN
- 250/225m Row
- 200/180m Ski
- 12/10 Calorie Echo Bike
- 500/450m Bike Erg
- 1:00 Moderate Effort on Treadmill/Runner
- 16 Shuttle Runs (1 rep = 10m)
MOVEMENT PREP
Build to Workout Power Clean Weight
At Workout Pace:
100m Run
2 Power Cleans + 6 Air Squats
100m Run
3 Burpee Pull-ups + 6 Air Squats
100m Run