Sweatlas — Your Hybrid Training Map

Badger

Ninety squat cleans, ninety pull-ups, and 2,400 meters between them.

The workout (3 Rounds For Time)

  • 3 rounds for time:
  • 30 Squat cleans — 43 kg (95 lb) / 29 kg (65 lb)
  • 30 Pull-ups
  • Run 800 m

Estimated time: 20–35 min. A high-volume grind that hammers your legs, grip, and lungs in equal measure across three long rounds. The squat cleans are light but relentless — settle into a sustainable rhythm of small sets rather than burning out in round one. The run is your chance to recover your grip before facing another 30 cleans and 30 pull-ups.

Standards

  • Squat clean: bar received in a full squat below parallel, finishing standing with hips and knees extended
  • Pull-ups: chin over the bar, full extension at the bottom (kipping allowed)
  • Rx squat clean load 43 kg (95 lb) men / 29 kg (65 lb) women

Scaling

  • Reduce reps to 20 cleans and 20 pull-ups per round
  • Lower the load to 34 kg (75 lb) so the cleans stay smooth
  • Band the pull-ups or sub ring rows to keep the sets moving

Coaching tips

  • Choose a squat-clean set size you can repeat in round three and hold it from the start.
  • Break pull-ups before your grip fails — the cleans need those forearms too.
  • Use the 800 m run to shake out your hands and lower your heart rate, not to sprint.

In honour of

Honours U.S. Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, Virginia, assigned to a Naval Special Warfare unit, killed December 11, 2007, in Iraq.

Sweatlas is not affiliated with or endorsed by CrossFit, LLC. “CrossFit” is a registered trademark of CrossFit, LLC.