Workout Description

Why This Workout Is Medium

Ache is a 22-minute AMRAP chipper with mixed modalities. Work density scores low due to moderate loading and many bodyweight elements, while movement complexity trends higher with Toes-to-Bar, Double-Unders, and barbell cycling. The long time domain adds sustained fatigue, but without heavy loads or maximal strength elements, the overall challenge lands in the Medium range for broad populations.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): Large, repeated sets (80 wall balls, 40 T2B) require sustained muscular output for legs, midline, shoulders, and grip under accumulating fatigue.
• Endurance (7/10): A 22-minute time domain with 60 bike calories and 100 double-unders pushes aerobic capacity and breathing control while moving consistently across stations.
• Power (5/10): Cleans, wall-ball throws, and rope speed demand repeated bursts of power, but overall pacing tempers peak explosiveness.
• Speed (4/10): Not a sprint; steady pacing dominates. Efficiency in transitions and DU cadence adds speed without blowing up early.
• Strength (3/10): Loads are moderate (95/65 power cleans, 20/14 wall balls) with no heavy singles or maximal strength tests.
• Flexibility (3/10): Requires adequate shoulder and thoracic mobility for T2B and overhead wall balls, plus hip and ankle range for squat depth and efficient cycling.

Movements

• Power Clean
• Toes-to-Bar
• Air Bike
• Wall Ball
• Double-Under

Scaling Options

Scale to: 75/55 lb cleans + 14/10 lb to 10/9 ft • Hanging Knee Raise + 40 cal bike + 80 wall balls + 150 single-unders • Reduce volume: 15 cleans, 30 T2B, 45 cal, 60 WB, 80 DU

Scaling Explanation

These options preserve the workout’s pacing and movement pattern while adjusting skill, load, and volume so athletes can keep moving and achieve the intended steady grind.

Intended Stimulus

A steady, sustainable grind that taxes legs, lungs, and grip. You should move consistently without major redlining, breaking before you fail. Aim for smooth sets on wall balls and methodical T2B, maintain a controlled bike pace, and keep double-unders calm. The final minutes should feel tough but manageable with minimal downtime.

Coach Insight

Pace the opening cleans and T2B—small, quick breaks beat big blowups. Most important: Commit to planned sets on wall balls and stick to rest caps (e.g., 10-15 seconds max). Common mistakes: Starting the bike too hot, death-gripping the bar on T2B, and letting double-under trips unravel pacing and breathing.

Benchmark Notes

This is a high-volume chipper AMRAP with 300 total reps per round. I'll analyze movement by movement and apply fatigue multipliers. Movement Analysis (Fresh State): - 20 Power Cleans (95/65): 2.5 sec/rep = 50 sec - 40 Toes-to-Bar: 2 sec/rep = 80 sec - 60 cal Air Bike: ~0.8 sec/cal = 48 sec - 80 Wall Ball Shots: 2.5 sec/rep = 200 sec - 100 Double-Unders: 0.5 sec/rep = 50 sec Total fresh round: ~428 sec (7:08) Fatigue and Set Breaking: Round 1 (0-7:08): Full round, minimal breaks Round 2 (7:08-15:30): 1.2x fatigue, more set breaking on T2B and wall balls Partial Round 3 (15:30-22:00): 1.4x fatigue, significant set breaking Transitions: ~10 sec between movements = 40 sec per round Projected Performance: - Elite (L9-L10): 1.3-1.5 complete rounds = 390-450 reps - Advanced (L7-L8): 1.1-1.3 rounds = 330-390 reps - Intermediate (L5-L6): 0.9-1.1 rounds = 270-330 reps - Novice (L2-L3): 0.5-0.7 rounds = 150-210 reps - Beginner (L1): 0.4 rounds = 120 reps This follows similar patterns to other high-volume AMRAPs but accounts for the mixed modal nature and grip fatigue from power cleans into toes-to-bar. Final targets: L10: 450+ reps, L5: 280 reps, L1: 120 reps

Modality Profile

Gymnastics is primarily Toes-to-Bar volume. Monostructural work is split between the 60-cal Air Bike and 100 Double-Unders. Weightlifting comes from 20 power cleans and 80 wall balls. Time spent tends to be fairly balanced between monostructural and weighted work, with a smaller but significant gymnastic slice.

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