Workout Description

Why This Workout Is Hard

The 32-minute AMRAP creates significant cardiovascular fatigue due to its extended duration. While individual elements are moderate (light power cleans, basic movements), the high-rep scheme (20/54 reps) and continuous nature means athletes can't fully recover between rounds. The burpees-to-power clean combination particularly taxes the posterior chain, and maintaining form on air squats becomes challenging under accumulated fatigue.

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): High volume of mixed movements (114 reps per round) challenges muscular endurance across multiple muscle groups. Burpees and air squats particularly test local stamina.
• Endurance (8/10): 32-minute AMRAP creates significant cardiovascular demand through continuous movement. High-rep bodyweight movements combined with power cleans tax both central and peripheral endurance systems.
• Speed (6/10): Quick transitions between movements and maintaining a steady cycle rate on high-rep movements is crucial for maximizing rounds.
• Flexibility (4/10): Burpees and air squats require decent hip mobility, while power cleans demand moderate shoulder and front rack flexibility.
• Power (4/10): Power cleans introduce explosive hip drive, while burpees require moderate power output. High rep scheme reduces power demands.
• Strength (3/10): Light-moderate power cleans (75/55 lb) provide some strength stimulus, but the focus is more on endurance than maximal strength.

Movements

• Burpee
• Power Clean
• AbMat Sit-Up
• Air Squat

Scaling Options

Power Cleans: Reduce to 55/35 lbs or substitute dumbbell power cleans. Burpees: Step-back burpees or eliminate jump at top. AbMat Sit-Ups: Regular sit-ups or v-ups without AbMat. Air Squats: Reduce to 40 reps or scale range of motion to box squats. Time Domain: Can reduce to 20-25 minutes for beginners while maintaining movement standards. Consider reducing all reps by 25% (15/15/15/40) for newer athletes.

Scaling Explanation

Scale if you cannot perform 10+ unbroken power cleans at prescribed weight with good form, or if burpees take longer than 3 seconds each when fresh. Priority is maintaining consistent movement through all rounds - technique should not break down significantly. Target 2-3 rounds for experienced athletes, 1-2 rounds for intermediates. Athletes should be able to keep moving (even with breaks) for full time domain. Scale to maintain intensity above 65% effort level throughout.

Intended Stimulus

Moderate-to-long duration oxidative workout (32 minutes) with moderate glycolytic bursts. Primary challenge is maintaining consistent output across multiple movement patterns while managing fatigue. The high-volume leg-dominant movements (burpees, air squats) create significant lower body demand, while power cleans test power production under fatigue.

Coach Insight

Break this into manageable chunks from the start - don't go unbroken early. Suggested rep schemes: Burpees (5x4 or 4x5), Power Cleans (4x5 or 5x4), AbMat Sit-Ups (10-10 or continuous), Air Squats (sets of 15-20). Focus on quick but controlled power cleans - maintain good positions and don't rush at expense of form. Keep transitions under 10 seconds. The air squats will become very challenging later - break before form deteriorates. Common mistake is attacking first round too aggressively and burning out by minute 15.

Benchmark Notes

This is a 32-minute AMRAP with moderate-load power cleans and bodyweight movements. Using Cindy (20-min AMRAP) as the closest anchor but adjusting for: 1. 60% longer time domain (32 min vs 20 min) 2. Heavier loading with power cleans vs pure bodyweight 3. Higher total reps per round (114 vs 30) Breakdown per round: - Burpees: 20 × 3.5s = 70s - Power Cleans: 20 × 3s = 60s - Sit-Ups: 20 × 1.5s = 30s - Air Squats: 54 × 1.2s = 65s Base round time: 225s (3:45) fresh Transitions between movements: ~15s Total round time fresh: 240s (4:00) Fatigue factors: - Rounds 1-2: 4:00 - Rounds 3-4: 4:30 - Rounds 5-6: 5:00 - Rounds 7+: 5:30+ Cindy L10 is 25-30 rounds in 20 min. Scaling for 60% longer time but accounting for heavier load and more reps per round, elite athletes (L10) should complete 8.5-9 rounds. L5 (median) should hit 6 rounds based on: - Cindy L5 is 15-18 rounds - Adjusting for longer time domain but harder movements - Power cleans will require more breaks for average athletes L1 scaled athletes should complete 3-4 rounds. Recap: Male L10: 8.5+ rounds Male L5: 6.0 rounds Male L1: 3.5 rounds Female L10: 7.8+ rounds Female L5: 5.5 rounds Female L1: 3.2 rounds

Modality Profile

Of the 4 movements: Burpee and Air Squat are gymnastics (G), AbMat Sit-up is gymnastics (G), and Power Clean is weightlifting (W). This gives us 3 gymnastics movements and 1 weightlifting movement. Rounded to clean numbers, this becomes a 50/50 G/W split.