Objective and score
One complex contains a power clean, front squat, push press, back squat and behind-the-neck push press. Repeat that sequence seven times for one round, then rest. Complete five rounds: 35 complexes in total.
Continuous work within the round
The bar may briefly touch the floor to restart the clean, but it should not be put down to rest during a round. Keep the load unchanged within that series. Rest between rounds and increase the load as appropriate for your control.
Record a valid result
The WODwell version scores the load of the fifth successfully completed round. Also record the previous rounds. If the fifth round fails, state the failure and the rounds completed rather than presenting the unfinished attempt as a valid result.
Movement convention
In a separated version, finish each component before beginning the next. WODwell also describes linked variations, such as a squat clean or thruster. Choose the convention before starting and keep it consistent when comparing attempts.
Strategy and scaling
Begin with a load that leaves room across all seven complexes. Small increases can preserve later rounds. Prepare the transition behind the head and keep the return to the shoulders controlled. A Wodball learning option is five rounds at the same light load; fewer complexes per round is another adaptation to record explicitly.
Prepare the transitions
Practise the five movements separately with a light bar, then link a few complexes. Build towards the first round without accumulating unnecessary fatigue. Have the behind-the-neck movement assessed before loading it.
Frequently asked questions
Should I race the clock? No. This is a For Load format: valid rounds and their loads take priority.
Can I rest between rounds? Yes. The seven complexes within a round remain continuous.
Explore further
Understand benchmarks · RX and scaling · Find another WOD
