Workout Description
Why This Workout Is Medium
This workout combines moderate loading (55kg power cleans are manageable for average athletes) with simple movements in a structured interval format. The 3-minute work blocks with 1-minute rest provide built-in recovery, preventing extreme fatigue accumulation. The rep scheme (3-5-9) is low volume per round. While power cleans demand technical precision, the short work windows and frequent breaks make this accessible to most CrossFitters without scaling, though some may need to reduce clean reps if form degrades.
Training Focus
This workout develops the following fitness attributes:
- Stamina (8/10): High-rep bodyweight movements (push-ups, air squats) combined with repeated power cleans demand muscular endurance. Multiple rounds accumulate fatigue across upper body, core, and legs.
- Power (8/10): Power cleans are inherently explosive movements requiring rapid force production. The AMRAP format incentivizes fast cycling, maintaining power output across multiple rounds.
- Endurance (7/10): 19-minute AMRAP with only 1-minute rest creates sustained cardiovascular demand. Continuous work intervals with brief recovery stress aerobic capacity significantly throughout the session.
- Speed (7/10): AMRAP scoring rewards quick movement cycling and minimal transition time. Athletes must balance intensity with sustainability, maintaining brisk pacing throughout 3-minute intervals.
- Strength (6/10): 55kg power cleans provide moderate external load, testing explosive strength. Bodyweight movements require relative strength endurance but lack maximal strength stimulus.
- Flexibility (4/10): Power cleans and air squats require moderate hip and ankle mobility. Push-ups demand shoulder mobility. Overall mobility demands are moderate, not extreme.
Movements
- Push-Up
- Air Squat
- Power Clean
Modality Profile
Power Clean is Weightlifting (barbell external load). Push-Up is Gymnastics (bodyweight). Air Squat is Gymnastics (bodyweight). 2 Gymnastics movements, 1 Weightlifting movement = G: 67%, W: 33%. Rounded to nearest 10%: G: 33, W: 67.
Training Profile
| Attribute | Score | Explanation |
|---|---|---|
| Endurance | 7/10 | 19-minute AMRAP with only 1-minute rest creates sustained cardiovascular demand. Continuous work intervals with brief recovery stress aerobic capacity significantly throughout the session. |
| Stamina | 8/10 | High-rep bodyweight movements (push-ups, air squats) combined with repeated power cleans demand muscular endurance. Multiple rounds accumulate fatigue across upper body, core, and legs. |
| Strength | 6/10 | 55kg power cleans provide moderate external load, testing explosive strength. Bodyweight movements require relative strength endurance but lack maximal strength stimulus. |
| Flexibility | 4/10 | Power cleans and air squats require moderate hip and ankle mobility. Push-ups demand shoulder mobility. Overall mobility demands are moderate, not extreme. |
| Power | 8/10 | Power cleans are inherently explosive movements requiring rapid force production. The AMRAP format incentivizes fast cycling, maintaining power output across multiple rounds. |
| Speed | 7/10 | AMRAP scoring rewards quick movement cycling and minimal transition time. Athletes must balance intensity with sustainability, maintaining brisk pacing throughout 3-minute intervals. |
in 3 minutes of work AMRAP 19: 3 Power Clean (55kg) 5 Push-Up 9 Air Squat then rest 1 minute score: rounds
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.