Workout Description

Why This Workout Is Hard

The 17-minute AMRAP format creates sustained intensity with no built-in rest. The power clean weight (80/55kg) is significant enough to be limiting when fatigued, especially following 26 air squats. The burpees over the bar add complexity and prevent dropping the barbell between cleans. This combination creates compounding leg fatigue and cardiovascular stress that will force most athletes to break up sets significantly.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume of squats and burpees combined with power cleans tests muscular endurance, particularly in legs and posterior chain.
• Endurance (7/10): 17-minute AMRAP format with high-rep bodyweight movements and moderate load power cleans creates sustained cardiovascular demand requiring strong aerobic capacity.
• Speed (6/10): Quick transitions between movements and efficient cycling of moderate-rep sets are crucial for maximizing rounds.
• Flexibility (5/10): Full depth squats, power clean positions, and burpee movements require decent hip, ankle, and shoulder mobility.
• Power (5/10): Power cleans demand explosive hip drive, while burpees over the bar require moderate power output for efficiency.
• Strength (4/10): Power cleans at 80/55kg represent moderate loads, while air squats and burpees are primarily endurance-focused movements.

Movements

• Air Squat
• Power Clean
• Burpee

Scaling Options

Power Clean modifications: 60/40kg for intermediate, 40/30kg for beginners. Can substitute push press or front squat if clean technique isn't solid. Air Squats: Reduce to 20 reps or scale to box squats if needed. Burpees: Step-ups instead of jumps, reduce to 12 reps, or perform regular burpees without bar hop. Time cap can be reduced to 12 minutes for scaled versions.

Scaling Explanation

Scale if you cannot perform 5+ unbroken power cleans at prescribed weight with good form, or if air squats take more than 2-3 sets to complete when fresh. Priority is maintaining power output and proper clean technique throughout - better to reduce weight than compromise form. Scaled athletes should finish 3-5 rounds; Rx athletes 4-6 rounds. If you're not hitting first round under 4 minutes, adjust scaling.

Intended Stimulus

Moderate-length glycolytic workout (12-17 minutes) with oxidative system contribution. Primary challenge is maintaining consistent power output while managing fatigue from the heavy power cleans. The high-volume air squats and burpees create cumulative leg fatigue, while power cleans test explosive strength under fatigue.

Coach Insight

Break air squats into 2-3 sets (13-13 or 10-8-8) early to preserve legs. Power cleans should be singles or doubles at most - don't attempt touch-and-go at this weight. For burpees, establish consistent rhythm but avoid sprinting. Target 2-3 rounds in first 5 minutes, then settle into sustainable pace. Watch for deteriorating clean technique as fatigue sets in. Common failure point is rushing early sets of air squats and burning out legs.

Benchmark Notes

This 17-minute AMRAP is most similar to Cindy in structure, though with heavier loading and more complex movements. Analysis: Per round breakdown (fresh state): - 26 Air Squats: 26-39 sec (1-1.5s each) - 7 Power Cleans (80/55kg): 21-28 sec (3-4s each) - 17 Burpees Over Bar: 68-85 sec (4-5s each) Base round time: ~115-152 seconds Fatigue factors: - Power cleans at 80kg (~175lb) will require singles/doubles after first few rounds - Burpees over bar create significant cardiovascular fatigue - Air squats will maintain reasonable pace throughout Comparing to Cindy anchor (20 min AMRAP): - Cindy L10 = 25-30 rounds (male) - This workout is ~40% slower per round due to heavier loading - 17 min vs 20 min = 85% time domain - Projected L10 = (25-30 rounds × 0.6 × 0.85) = 8.2-8.5 rounds Recap: Male: L10 = 8.2+ rounds, L5 = 5.9 rounds, L1 = 3.2 rounds Female: L10 = 7.4+ rounds, L5 = 5.3 rounds, L1 = 2.8 rounds

Modality Profile

Air Squat and Burpee are both gymnastics movements (2 movements). Power Clean is a weightlifting movement (1 movement). Total of 3 movements with 2/3 gymnastics and 1/3 weightlifting, rounded to nearest 10%.

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