Workout Description

Why This Workout Is Hard

This is a sustained 20-minute triplet blending moderate barbell cycling, burpees, and short runs. The 135/95 lb power clean is accessible but accumulates significant fatigue over 70–100+ total reps for advanced athletes. Cardio demand stays high, transitions matter, and there’s little opportunity to recover. Expect most trained athletes to complete 7–12 rounds if the barbell is appropriately loaded.

Training Focus

This workout develops the following fitness attributes:

• Endurance (8/10): Twenty minutes with a 200 m run each round drives continuous aerobic demand. The goal is steady, nasal-or-conversational-plus breathing with limited rests, keeping heart rate high while moving consistently between stations.
• Stamina (6/10): Accumulating 70–100+ cleans and a similar number of burpees taxes hip and shoulder stamina. Success depends on repeatedly producing submaximal efforts with minimal rest while maintaining consistent mechanics.
• Speed (6/10): Quick cycling and short transitions matter. Athletes benefit from brisk, sustainable movement speed rather than all-out sprinting, especially on the run splits and barbell cycling cadence.
• Power (5/10): Power cleans require explosive hip extension and crisp turnover. However, the AMRAP format shifts emphasis from peak power to repeatable, submaximal power across many small efforts.
• Strength (4/10): The prescribed barbell is moderate, not maximal. Strength demands show up as repeated hip extension and midline rigidity rather than 1-rep max force production.
• Flexibility (1/10): Basic ranges: neutral spine in pulling, full hip/knee flexion-extension on burpees, and natural running mechanics. No advanced mobility beyond standard CrossFit positions.

Movements

• Power Clean
• Burpee
• Run

Scaling Options

Scale to: Lighter barbell you can cycle for 7 unbroken (e.g., 95/65 lb or 75/55 lb) • 150 m run or 200 m row (≈45–60 sec) • Up-Downs instead of Burpees

Scaling Explanation

These options preserve the continuous, aerobic-meets-barbell feel by matching time domains and movement patterns while reducing load or impact so you can keep moving with minimal rest.

Intended Stimulus

A steady, challenging grind where you keep moving the entire 20 minutes. Runs are controlled but purposeful, cleans are quick singles or small touch-and-go sets, and burpees are smooth without rest. Breathing stays high but manageable. Transitions should be fast, minimizing chalk breaks and setup time to accumulate consistent rounds.

Coach Insight

Open at a sustainable pace on the run (60–70 seconds per 200 m), then move immediately to the bar. Consider quick singles on cleans from the start to protect grip and maintain cadence. Most important: keep moving. No long pauses. Step efficiently on burpees, stand tall, small hop, turn, and go. Avoid sprinting early runs or big clean sets that force rest. Keep the bar close, use hips, and set a repeatable round time you can hold.

Benchmark Notes

Use total rounds to gauge pacing and loading. Around 2:30 per round yields eight; near two minutes gives ten; elite pacing at ~1:40 reaches twelve or more. Choose a barbell you can move steadily so you keep transitions fast and keep running without long pauses.

Modality Profile

Running each round accounts for a large share of time, so monostructural work dominates. Burpees contribute significant gymnastics volume and keep heart rate elevated. Power cleans add weightlifting stimulus but are the minority by time, emphasizing repeatable barbell cycling under fatigue.

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