Workout Description
Why This Workout Is Medium
This workout combines moderate loading (55kg power cleans are light-moderate for average athletes) with low volume per round (17 total reps). The built-in 1-minute rest after each round is the key factor—it allows meaningful recovery, preventing fatigue accumulation. While power cleans demand technical precision, the short cycle time and frequent breaks make this manageable. Most average CrossFitters will complete multiple rounds as prescribed without scaling.
Training Focus
This workout develops the following fitness attributes:
- Stamina (8/10): Repeated rounds of 17 total reps accumulate significant muscular fatigue. Power cleans and push-ups stress upper body endurance while air squats challenge leg stamina across many rounds.
- Power (8/10): Power cleans are inherently explosive movements requiring rapid force generation. The AMRAP format encourages fast cycling and explosive repetitions to maximize rounds completed.
- Endurance (7/10): 19-minute AMRAP with minimal rest demands sustained cardiovascular output. The 1-minute rest break provides brief recovery but overall aerobic capacity is heavily tested throughout.
- Speed (7/10): AMRAP structure incentivizes quick movement cycling and minimal transition time. Athletes must balance intensity with sustainability across 19 minutes to accumulate maximum rounds.
- Strength (6/10): 55kg power cleans represent moderate load requiring force production. However, the AMRAP format emphasizes speed over maximal strength, reducing pure strength stimulus compared to heavy singles.
- Flexibility (3/10): Power cleans require shoulder and hip mobility, push-ups demand shoulder flexibility, and air squats need hip and ankle range. Demands are moderate but not extreme.
Movements
- Push-Up
- Air Squat
- Power Clean
Modality Profile
Power Clean is Weightlifting (external load barbell movement). Push-Up is Gymnastics (bodyweight movement). Air Squat is Gymnastics (bodyweight movement). 2 Gymnastics movements, 1 Weightlifting movement = G: 33%, W: 67%
Training Profile
| Attribute | Score | Explanation |
|---|---|---|
| Endurance | 7/10 | 19-minute AMRAP with minimal rest demands sustained cardiovascular output. The 1-minute rest break provides brief recovery but overall aerobic capacity is heavily tested throughout. |
| Stamina | 8/10 | Repeated rounds of 17 total reps accumulate significant muscular fatigue. Power cleans and push-ups stress upper body endurance while air squats challenge leg stamina across many rounds. |
| Strength | 6/10 | 55kg power cleans represent moderate load requiring force production. However, the AMRAP format emphasizes speed over maximal strength, reducing pure strength stimulus compared to heavy singles. |
| Flexibility | 3/10 | Power cleans require shoulder and hip mobility, push-ups demand shoulder flexibility, and air squats need hip and ankle range. Demands are moderate but not extreme. |
| Power | 8/10 | Power cleans are inherently explosive movements requiring rapid force generation. The AMRAP format encourages fast cycling and explosive repetitions to maximize rounds completed. |
| Speed | 7/10 | AMRAP structure incentivizes quick movement cycling and minimal transition time. Athletes must balance intensity with sustainability across 19 minutes to accumulate maximum rounds. |
AMRAP 19: 3 Power Clean (55kg) 5 Push-Up 9 Air Squat 1 minute rest
A grindy aerobic engine builder — sustainable pace with clean transitions, not a sprint.
Pace your first round 5–10s slower than feels easy. Break the gymnastics before failure — small sets save big time across rounds.
Reduce the barbell load to maintain unbroken sets on the cleans. Sub jumping pull-ups or banded for HSPU.