Workout Description

Why This Workout Is Medium

While individual elements are challenging (155lb power cleans, double-unders, pull-ups), the 5-minute time cap and moderate rep scheme prevent excessive fatigue accumulation. The movement sequence allows natural micro-breaks during transitions, and double-unders between barbell and pull-ups provide brief recovery. Most average CrossFitters can maintain intensity throughout without hitting a severe limiting factor.

Training Focus

This workout develops the following fitness attributes:

• Power (8/10): Power cleans and double-unders are explosive movements, requiring significant power output throughout the workout.
• Speed (7/10): Short time domain and quick-cycling double-unders emphasize fast transitions and high-intensity output to maximize rounds.
• Strength (6/10): Power cleans at 155/105 represent significant loading, requiring substantial strength to maintain form across multiple rounds.
• Stamina (5/10): Moderate rep scheme tests local muscular endurance, particularly in shoulders and grip across pull-ups and power cleans.
• Flexibility (5/10): Front rack position for power cleans and full range pull-ups demand decent mobility in shoulders, hips, and wrists.
• Endurance (4/10): Short 5-minute time domain limits pure endurance demands, but double-unders and quick transitions create moderate cardiovascular challenge within each round.

Movements

• Power Clean
• Double-Under
• Pull-Up

Scaling Options

Power Clean: Scale to 115/75 lb or 95/65 lb based on proficiency. Sub dumbbell power cleans if barbell technique needs work. Double-Unders: Scale to 48 single-unders or 24 alternating foot jumps. Pull-Ups: Use banded pull-ups, jumping pull-ups, or ring rows. For beginners, reduce to 3 power cleans, 20 single-unders, 8 ring rows.

Scaling Explanation

Scale if you cannot perform at least 3 unbroken power cleans at prescribed weight with solid technique, or if double-unders are inconsistent (less than 15 unbroken). The goal is to keep moving with minimal rest while maintaining safe, efficient movement patterns. Athletes should be able to complete 3-4 rounds in 5 minutes. Prioritize power clean technique over load - the explosive hip drive should remain crisp throughout.

Intended Stimulus

Short, intense glycolytic effort with a strength-endurance focus. The 5-minute time cap creates urgency while the moderate-heavy power cleans and skill-based double-unders require efficiency. Primary challenge is maintaining power output and technical proficiency under increasing fatigue.

Coach Insight

Power cleans should be done as quick singles or doubles - don't rush between reps. Break double-unders into sets of 12+12 or maintain unbroken if possible. Pull-ups can be broken into sets of 5-5 or 4-3-3. Transition quickly between movements. Focus on explosive power cleans and efficient kipping mechanics. Common mistake is rushing power clean technique - maintain full hip extension and proper receiving position.

Benchmark Notes

This is a 5-minute AMRAP with moderate-heavy power cleans, double-unders, and pull-ups. Let's break down one round: Power Cleans (155/105): ~3 sec/rep × 4 reps = 12 sec Double-Unders: ~0.5 sec/rep × 24 reps = 12 sec Pull-Ups: ~1.5 sec/rep × 10 reps = 15 sec Transitions: ~6 sec between movements Base round time: 45 seconds Referencing Cindy (AMRAP 20 with pull-ups) and scaling for: - Heavier barbell work vs air squats - Similar pull-up volume - Shorter time domain (5 min vs 20 min) - Double-unders adding skill component L10 athletes should complete 5-6 rounds L5 athletes should complete 3-4 rounds L1 athletes should complete 1-2 rounds Final targets (rounds): Male: L10: 5.5+, L5: 3.5, L1: 1.5 Female: L10: 5.0+, L5: 3.0, L1: 1.0

Modality Profile

Power Clean (W), Double-Under (G), Pull-Up (G). Two gymnastics movements (Double-Under, Pull-Up) and one weightlifting movement (Power Clean). Using 40/30/30 split with gymnastics getting the higher percentage due to having two movements.

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