Workout Description

Why This Workout Is Hard

This 28-minute AMRAP combines moderate loads with high volume and increasing reps per movement. The DB hang squat cleans (50s) are particularly challenging when fatigued, and 30 burpees create significant metabolic stress. While the 1-minute rest at 12:00 provides brief recovery, the length and ascending rep scheme means significant accumulation of fatigue. Most athletes will complete 2-3 full rounds with diminishing intensity.

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): High volume of challenging movements taxes muscular endurance across multiple muscle groups. DB cleans and burpees particularly challenge local muscular endurance.
• Endurance (8/10): 28-minute AMRAP with high-rep compound movements creates significant cardiovascular demand, slightly moderated by the 1-minute rest break at the midpoint.
• Power (8/10): Box jumps, kettlebell swings, and hang cleans are explosive movements. High volume challenges power endurance significantly.
• Flexibility (7/10): Full-depth squat cleans, box jumps, and kettlebell swings demand good hip mobility. Burpees require whole-body range of motion.
• Speed (7/10): Quick transitions and cycle rates are crucial for maximizing rounds, especially with burpees and box jumps.
• Strength (6/10): Moderately heavy kettlebell and dumbbell loads require substantial strength, especially in the hang cleans, though not maximal loads.

Movements

• Kettlebell Swing
• Dumbbell Hang Squat Clean
• Burpee
• Box Jump

Scaling Options

KB Swings: Reduce to 53/35 lbs or substitute with lighter weight for proper hip drive. Box Jumps: Step-ups or lower box height (20/16). DB Cleans: Scale to 35/25 lbs or use single dumbbell. Consider power cleans instead of squat cleans if mobility is limited. Burpees: Step-back burpees or reduce count to 20. For newer athletes, reduce working time to 20 minutes with 8 minutes rest. Target 2-3 full rounds.

Scaling Explanation

Scale if unable to maintain proper form on KB swings for sets of 8+, if box jumps cause significant fatigue/fear, or if DB clean weight forces breaks under 8 reps. Priority is maintaining consistent movement through all rounds - intensity should allow completion of at least 2 full rounds before rest period. Athletes should be able to maintain form and keep moving with minimal extended breaks. Scale to achieve 12-15 RPE during work periods. Form deterioration on cleans or dangerous box jump fatigue are key indicators to scale.

Intended Stimulus

Moderate-to-long duration oxidative workout (28 minutes) with a built-in rest period. Primary focus is aerobic capacity development with glycolytic bursts. The ascending rep scheme and compound movements create significant metabolic stress. Mental toughness is tested through high-volume burpees and the unique silent rest period, which requires pacing discipline.

Coach Insight

Break this into manageable chunks - aim for 3-4 complete rounds. Start conservative; the 25 DB cleans and 30 burpees will become very challenging. For KB swings, maintain powerful hip drive but don't overswing. Step-down from box jumps when fatigued. For DB cleans, keep them close to body and use legs, not back. Break burpees into sets of 10 or less early on. Use the mandatory rest period strategically - focus on breathing and mental reset. Don't rush first round - establish sustainable pace that can be maintained post-rest.

Benchmark Notes

Analysis based on Cindy (AMRAP 20) anchor with adjustments: 1. Base movement times (fresh): - KB Swings: 15 reps × 2s = 30s - Box Jumps: 20 reps × 2s = 40s - DB Hang Squat Cleans: 25 reps × 3s = 75s - Burpees: 30 reps × 3.5s = 105s Base round time: 250s (4:10) fresh 2. Fatigue multipliers: - Rounds 1-2: 1.0x (250s) - Rounds 3-4: 1.15x (288s) - Rounds 5-6: 1.25x (313s) - Rounds 7+: 1.4x (350s) 3. Transitions: ~15s between movements Total transition time per round: 45s 4. One-minute mandatory rest at 12:00-13:00 impacts pacing strategy 5. Compared to Cindy anchor (20 min AMRAP): - This workout is 28 min (40% longer) but includes 1 min rest - Movement volume per round is ~2.5x higher - Loading is moderate-heavy vs bodyweight Projected L10 (Elite): 8.5-9 rounds Projected L5 (Intermediate): 5.8-6.2 rounds Projected L1 (Beginner): 3-3.5 rounds Female adjustments: - Heavier relative loading (53lb KB, 35lb DBs) - Slightly longer transitions due to weight - ~12% fewer rounds overall

Modality Profile

Of the 4 movements: Burpee and Box Jump are Gymnastics (G), while Kettlebell Swing and Dumbbell Hang Squat Clean are Weightlifting (W). With 2 movements in each category and no Monostructural movements, this creates a 50/50 G/W split.

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