Workout Description
AMRAP in 20 minutes
0:00-4:00:
25 Toes-to-Bars
50 Double Unders
15 Squat Cleans (135/85 lb)
If completed before 4:00, then until 8:00:
25 Toes-to-Bars
50 Double Unders
13 Squat Cleans (185/115 lb)
If completed before 8:00, then until 12:00:
25 Toes-to-Bars
50 Double Unders
11 Squat Cleans (225/145 lb)
If completed before 12:00, then until 16:00:
25 Toes-to-Bars
50 Double Unders
9 Squat Cleans (275/175 lb)
If completed before 16:00, then until 20:00:
25 Toes-to-Bars
50 Double Unders
7 Squat Cleans (315/205 lb)
Why This Workout Is Hard
High-skill gymnastics (toes-to-bar) and double-unders pair with ascending heavy squat cleans under four-minute gates. Most athletes will end between 8-12 minutes, with only advanced athletes reaching later weights. Grip fatigue accumulates, barbell loading spikes, and pacing errors end attempts early, making this a demanding, strength-biased AMRAP.
Training Focus
This workout develops the following fitness attributes:
- Strength (8/10): Ascending squat cleans up to 315/205 lb create significant strength bottlenecks. Many athletes stop when strength fails to move the barbell within the time gates.
- Power (8/10): Explosive hip extension is essential for efficient cleans and crisp toes-to-bar. Power output dictates whether you can hit heavier lifts under fatigue and within tight windows.
- Stamina (7/10): High total repetitions across grip, midline, and legs with repeated return to the pull and squat pattern tax muscular endurance, especially forearms, hip flexors, and posterior chain.
- Endurance (5/10): There’s steady aerobic demand from 20-minute potential and double-unders, but heavy cleans and gating reduce pure cardio pacing. You'll breathe hard, yet the limiter is rarely engine alone.
- Speed (5/10): While windows are short, heavy barbell work limits cycling speed. Quick singles, brisk transitions, and efficient double-unders help, but this is not a pure sprint piece.
- Flexibility (3/10): Requires adequate shoulder and thoracic mobility for front rack and squat depth plus hip flexion for toes-to-bar. Demands are notable but not extreme for most athletes.
Scaling Options
Scale to: Hanging Knee Raise + Single-Under (2:1) + ascending cleans 95/65 → 155/105 → 185/125 • Reduce TTB to 15 and DU to 30 per window; start cleans at 115/75 • Keep reps Rx; cap top weight at 225/155
Scaling Explanation
These options preserve the workout’s structure—skill buy-in, grip fatigue, and heavy, time-gated cleans—while matching each athlete’s capacity to keep moving and earn the next window.
Intended Stimulus
Earn each window by moving crisply through toes-to-bar and double-unders, then manage heavy clean singles with minimal rest. It should feel urgent but controlled, with grip and midline fatigue building. The barbell becomes the limiter—plan quick singles and steady breathing to avoid timing out early.
Coach Insight
Pace the TTB and DUs to arrive composed at the bar. Quick, consistent singles on cleans win this workout.
The one tip: Set a strict lift clock (e.g., one clean every 8–12 seconds) and stick to it under fatigue.
Avoid blowing up your grip early, missing reps, and taking long, indecisive pauses before heavy attempts.
Benchmark Notes
Score is total reps completed within the gates. Clearing each four-minute window unlocks the next heavier clean set. Most will land between finishing the first window (90) and second (178). Advanced athletes push into the third and fourth windows; elites reach the final cleans.
Modality Profile
Gymnastics (toes-to-bar) and monostructural (double-unders) open each window, but the majority of time and failure points occur on the ascending squat cleans. Expect roughly half the effort on weightlifting, with the remainder split between gymnastics and rope work.
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