Workout Description

Why This Workout Is Hard

This 20-minute AMRAP combines moderate loads with gymnastic skills in a continuous format that creates significant fatigue accumulation. The movement sequence is particularly challenging - pull-ups leading into squat cleans taxes grip strength, while toes-to-bar after KB swings challenges midline stability. The continuous nature with no built-in rest periods and moderate barbell cycling makes this a sustained test of both strength-endurance and metabolic capacity.

Training Focus

This workout develops the following fitness attributes:

• Endurance (8/10): Twenty minutes of continuous work across six movements creates significant cardiovascular demand. The mixed modal nature prevents complete burnout of any single system.
• Stamina (7/10): Multiple movements targeting different muscle groups with moderate rep schemes. Grip endurance particularly challenged through pull-ups, cleans, and toes-to-bar.
• Speed (7/10): Quick transitions between movements and efficient cycling of moderate-rep sets are crucial for maximizing rounds in the time cap.
• Flexibility (6/10): Toes-to-bar demands significant core flexibility. Front rack position for cleans and overhead position for push press require good mobility.
• Power (5/10): Power elements present in cleans, kettlebell swings, and push press, but fatigue will limit explosive output as rounds progress.
• Strength (4/10): Moderate loads in squat cleans and push press test strength, but not maximal. Pull-ups and toes-to-bar require relative strength.

Movements

• Pull-Up
• Squat Clean
• Kettlebell Swing
• Toes-to-Bar
• Push Press
• Burpee

Scaling Options

Pull-ups: Ring rows or banded pull-ups (maintain horizontal body position) Squat Clean: 65/45 lbs or power clean only KB Swings: 35/26 lbs (American) or 53/35 lbs (Russian) Toes-to-Bar: Knee raises or V-ups Push Press: 65/45 lbs or push jerk if mobility limited Burpees: Step-back burpees or no jump at top Volume: Reduce to 6 reps each or cap time at 15 minutes

Scaling Explanation

Scale if unable to perform 5+ unbroken pull-ups, if squat clean technique breaks down, or if push press becomes strict press. Goal is to maintain consistent movement through all rounds - rest should be planned, not forced. Athletes should be able to complete at least 6 full rounds. Prioritize full range of motion and safe technique over speed. Scale load or movement complexity to keep rounds between 2-3 minutes. If rounds take longer than 3:30, adjust scaling options.

Intended Stimulus

Moderate-length metabolic conditioning workout (12-18 minutes) targeting primarily glycolytic and oxidative energy systems. The combination of gymnastics movements and moderate-load barbell cycling creates a balanced full-body challenge. Primary focus is on work capacity and stamina rather than max strength or power output. The 9-rep scheme allows for sustainable effort across 20 minutes.

Coach Insight

Break up the pull-ups and toes-to-bar early (3-3-3 or 5-4) to preserve grip strength. Quick singles on squat cleans are preferable to failing mid-set. Keep push press sets to 4-5 reps max as shoulder fatigue accumulates. Minimize transition time between movements - have a plan for equipment layout. The burpees will be tempting to rush but maintain steady rhythm. Aim for 7-9 rounds for experienced athletes. Consider alternating kipping and butterfly pull-ups to manage fatigue.

Benchmark Notes

This workout is most similar to Cindy (AMRAP 20 of pull-ups, push-ups, air squats) but with more complex movements. Analysis: 1. Movement breakdown per round: - Pull-ups: 9 reps × 2s = 18s - Squat Cleans: 9 reps × 3s = 27s - KB Swings: 9 reps × 2s = 18s - Toes-to-Bar: 9 reps × 2.5s = 22.5s - Push Press: 9 reps × 2s = 18s - Burpees: 9 reps × 3.5s = 31.5s Base time per round: 135s (2:15) Factoring transitions (5s between movements) = 25s Total fresh round = 160s Fatigue multipliers: - Rounds 1-3: 1.0x (160s) - Rounds 4-6: 1.2x (192s) - Rounds 7-9: 1.4x (224s) - Rounds 10+: 1.6x (256s) Comparing to Cindy anchor (L10: 25-30 rounds, L5: 15-18 rounds, L1: 6-8 rounds), this workout should see ~60% fewer rounds due to complexity and loading. Final targets (rounds): Male: L10: 16.5+ rounds L5: 11.5 rounds L1: 6.5 rounds Female (adjusted for lighter loads): L10: 15.5+ rounds L5: 10.5 rounds L1: 5.5 rounds

Modality Profile

Of the 6 movements: Pull-Up, Toes-to-Bar, and Burpee are Gymnastics (3 movements). Squat Clean, Kettlebell Swing, and Push Press are Weightlifting (3 movements). No Monostructural movements. Equal split between G and W (3/6 each = 50% each).