Workout Description

Why This Workout Is Hard

The 16-minute AMRAP combines moderate-heavy squat cleans with high-skill double-unders and burpee box jump overs in a continuous format. While individual elements aren't extreme, the combination creates significant fatigue accumulation. The squat cleans (135/95) require technique maintenance under fatigue, while 11 BBJO's tax the legs before attempting DUs. This creates a challenging cycle with minimal built-in rest opportunities.

Training Focus

This workout develops the following fitness attributes:

• Power (8/10): High power output required for squat cleans, box jumps, and double-unders. Most movements are explosive in nature.
• Endurance (7/10): 16-minute AMRAP format with high-intensity movements creates significant cardiovascular demand. Double-unders and burpee box jump overs particularly tax the aerobic system.
• Speed (7/10): Quick transitions between movements and fast cycling of double-unders and burpees essential for maximizing rounds.
• Stamina (6/10): Moderate rep scheme combined with challenging movements tests muscular endurance, especially in legs and posterior chain across multiple rounds.
• Flexibility (5/10): Squat cleans demand good mobility in ankles, hips, and shoulders. Box jumps and burpees require decent hip flexion.
• Strength (4/10): 135/95lb squat cleans require decent strength, but rep scheme keeps it submaximal. Weight is moderate for most athletes.

Movements

• Squat Clean
• Burpee Box Jump-Over
• Double-Under

Scaling Options

Squat Clean: Scale to 95/65 lbs or power cleans. Can also reduce to 3 reps. Burpee Box Jump Overs: Step-ups or regular burpees with a target to touch. Reduce box height to 20/16". Double-Unders: Single-unders (50-60 reps) or alternating single/double combinations. Time Domain: Can reduce to 12 minutes for newer athletes while maintaining intensity.

Scaling Explanation

Scale if unable to maintain proper clean technique after 8-10 reps at prescribed weight, or if box jump overs become dangerous due to fatigue. Double-unders should be scaled if athlete cannot complete at least 15 unbroken when fresh. Target is maintaining consistent movement with no more than 15-20 seconds rest between rounds. Athletes should be able to complete 6-8 rounds when scaled appropriately. Prioritize clean technique and safe box jump overs over load or height.

Intended Stimulus

Moderate-length glycolytic workout (12-16 minutes) with mixed modal demands. Primary energy system focus is glycolytic with oxidative component due to duration. The workout challenges both power output (cleans) and sustained cardiorespiratory endurance. Technical skill requirements are moderate with double-unders and coordinated box jump overs.

Coach Insight

Break squat cleans into 2+2 from the start - don't go unbroken. Quick singles also acceptable if technique stays sharp. For burpees, develop a consistent rhythm and minimize transition time between burpee and box jump. Double-unders should be done in sets of 10-20 based on skill level. Key is maintaining consistent cycle rate throughout. Watch clean technique as fatigue sets in - don't rush the turnover. Common failure point is rushing burpee box jumps leading to missed jumps or dangerous attempts.

Benchmark Notes

This is a 16-minute AMRAP with moderate-heavy squat cleans, burpee box jump overs (BBJO), and double-unders. Let's break down the cycle time: Per Round: - 4 Squat Cleans (135/95): 4-5 sec each = 16-20 sec - 11 BBJOs: 4-5 sec each = 44-55 sec - 20 Double-Unders: 0.5 sec each = 10 sec - Transitions between movements: ~5 sec x 2 = 10 sec Total fresh round time: ~80-95 seconds Applying fatigue multipliers: Rounds 1-2: 85 sec Rounds 3-4: 95 sec Rounds 5-6: 105 sec Rounds 7+: 115-120 sec This workout is most similar to Elizabeth (21-15-9 squat clean 135/95 + ring dips) in terms of barbell loading, but with a different rep scheme and BBJO/DU instead of ring dips. Using Elizabeth's anchor points as a base but adjusting for the longer time domain and different movements. For 16 minutes: L10 (Elite): 12-13 rounds L5 (Intermediate): 8-9 rounds L1 (Beginner): 4-5 rounds Female athletes typically perform 10-15% fewer rounds due to the heavier relative loading of the squat cleans and slightly slower transition times on the BBJOs.

Modality Profile

Of the 3 movements: Burpee Box Jump-Over and Double-Under are gymnastics (G) movements as they are bodyweight-based. Squat Clean is a weightlifting (W) movement using a barbell. With 2 G movements and 1 W movement, rounded to nearest 10%, this gives us 70% Gymnastics and 30% Weightlifting.

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