Workout Description

Why This Workout Is Very Hard

A long 23-minute AMRAP blends skillful gymnastics, moderate-load barbell cycling, high-rep squats, and a taxing 400 m weighted run. The run significantly elevates heart rate while fatiguing grip for the pull-ups and cleans. Volume accumulates quickly, skill demands are moderate-high, and recovery windows are limited. Sustained, high output under load makes this very hard.

Training Focus

This workout develops the following fitness attributes:

• Endurance (8/10): A fixed 23-minute clock with repeated 400 m weighted runs drives aerobic demand. Athletes must sustain an elevated heart rate while managing breathing and cadence under load with minimal rest between stations.
• Stamina (7/10): Cumulative reps across pull-ups, cleans, and squats require muscular endurance in grip, posterior chain, and legs. The repeated rounds demand consistent, repeatable sets without excessive rest.
• Power (5/10): Power cleans reward crisp, explosive pulls and fast turnover, but overall power demands are tempered by the long duration and the aerobic emphasis of the weighted run.
• Speed (4/10): Quick but controlled cycle rates matter, especially on air squats and clean sets. However, the long clock discourages all-out sprinting and prioritizes steady pacing over pure speed.
• Strength (4/10): The barbell load is moderate for most athletes; it challenges strength endurance more than max strength. Singles or short sets become a strength-capacity limiter late in the workout.
• Flexibility (2/10): Basic ranges of motion—full depth squat, safe front rack, and overhead/hug hold for the plate. No extreme mobility, but good shoulder and hip positions help efficiency and durability.

Scaling Options

Scale to: Jumping Pull-Ups + 95/65 lb Cleans + 200 m Plate Run • Chin-over-Bar Pull-Ups + 115/75 lb Cleans + 400 m Run (no plate) • Ring Rows + 75/55 lb Cleans + 300 m Plate Carry (walk)

Scaling Explanation

These options keep the long aerobic feel, moderate barbell volume, and pulling pattern while adjusting skill, loading, and carry intensity to maintain continuous movement and the intended stimulus.

Intended Stimulus

A sustained grind with steady, repeatable splits. Run with the plate at a controlled but continuous pace—no walking if possible. Keep air squats unbroken, break cleans early to preserve grip, and manage pull-ups to avoid failure. You should feel consistently challenged, breathing hard, and finishing with a strong push in the final five minutes.

Coach Insight

Open at 80–85% effort and lock in a pace you can hold. Aim to slightly negative-split your rounds after minute 15. Break the cleans early (e.g., 8/7 or fast singles) to protect grip so your pull-ups stay efficient. Common mistakes: sprinting the first run, hanging on to cleans too long, and missing chest-to-bar contact from a rushed kip.

Benchmark Notes

Score is total rounds in 23 minutes. Beginners aim for 2–3 rounds with smooth transitions. Intermediates target 3.5–4.5 by breaking cleans and pull-ups smartly. Advanced athletes push 5+ rounds with controlled barbell sets and strong but sustainable weighted runs.

Modality Profile

Most time is spent on the 400 m weighted run, driving monostructural volume. Weightlifting is the moderate-load power clean performed every round. Gymnastics includes chest-to-bar pull-ups and air squats. Expect roughly half the round time on the run, with the rest split between barbell and bodyweight work.

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