Workout Description

Why This Workout Is Hard

This 35-minute team AMRAP distributes work across 3 athletes, significantly reducing individual load — each person handles roughly 1/3 of each movement per round. However, the combination of 22 heavy clean-and-jerks (135/95), 180 double-unders, 700m of sprints, and 20/15 cal bike per round is still substantial. The barbell cycling and double-unders create skill/fatigue interference, and the long time domain accumulates fatigue even with teammates sharing the burden.

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): High cumulative volume across 22 clean-and-jerks, 180 double-unders, sprints, and bike calories demands significant muscular endurance. Grip, legs, and shoulders are repeatedly stressed across the full 35 minutes.
• Endurance (8/10): A 35-minute team AMRAP with Air Bike calories, 700m of sprints, and double-unders creates sustained cardiovascular demand throughout. The aerobic system is continuously taxed across all three athletes.
• Speed (7/10): Sprint intervals and fast double-under cycling reward speed and quick transitions. Team pacing strategy and rapid handoffs between athletes amplify the importance of moving quickly through each movement.
• Power (7/10): Sprints and clean-and-jerks both require explosive power output. The barbell movement demands hip drive and fast pulls, while sprints require repeated acceleration, making power a significant training stimulus.
• Flexibility (5/10): Clean-and-jerks demand overhead mobility, hip flexibility, and thoracic extension. Sprinting and double-unders add ankle and shoulder demands, making mobility a meaningful but not extreme factor.
• Strength (5/10): Clean-and-jerks at 135/95 lb represent a moderate load requiring real strength expression, but the team format and AMRAP structure shift emphasis toward endurance rather than maximal force production.

Movements

• Air Bike
• Sprint
• Clean and Jerk
• Double-Under

Scaling Options

Air Bike: Reduce to 15/10 calories per round for athletes with limited cycling capacity, or substitute 250/200 meter row. Sprints: Reduce to 5x100m or shorten to 60-70 meters for athletes with mobility or injury limitations; substitute 200m total team run split however needed. Clean-and-Jerks: Scale to 95/65 lb for intermediate athletes or 75/55 lb for beginners; substitute dumbbell hang clean-and-jerks (35/20 lb) for those with limited barbell cycling skill; reduce reps to 15 if the team cannot cycle the barbell safely under fatigue. Double-Unders: Substitute 360 single-unders (2:1 ratio) or 90 attempts per round for athletes still developing the skill; reduce to 120 double-unders for teams with mixed skill levels. Time: Keep the 35-minute cap but aim for at least 3 full rounds as the target for Rx teams.

Scaling Explanation

Scale the clean-and-jerk weight if any athlete cannot perform at least 5 unbroken reps at the prescribed load with sound mechanics — a rounded back or press-out jerk is a red flag, especially under fatigue in a long AMRAP. Scale double-unders if tripping every 5-10 reps is causing excessive rest and killing team momentum; single-unders preserve the intended cardio stimulus. Scale the sprint distance if any athlete has a lower-body injury or mobility issue that compromises running mechanics. The priority in this workout is sustained intensity and team flow — it's better to scale load and volume and keep moving than to grind through heavy singles with poor form for 35 minutes. Target stimulus: teams should complete 3+ full rounds at Rx, or 4+ rounds at scaled. If a team finishes fewer than 2 rounds, the load and volume were too aggressive.

Intended Stimulus

This is a long-duration team grind designed to test aerobic capacity, coordination, and mental toughness over a sustained 35-minute effort. The team-of-3 format allows for strategic rotation and brief recovery windows, but the cumulative volume is massive — expect this to feel like a hard, sustained engine workout with periodic spikes in intensity. The primary challenge is pacing and communication: managing fatigue across all four movements while keeping the team moving efficiently. Energy demand is a long steady engine with short burst moments on the sprints and clean-and-jerks. The adaptation target is aerobic base development, barbell cycling efficiency under fatigue, and team cohesion under pressure.

Coach Insight

Communication is your most important tool — designate a team captain to call transitions and rotations before the workout starts. On the Air Bike, split calories evenly (roughly 7/7/6 or 7/6/7) and push hard but not redline; you have 35 minutes ahead of you. For the 100m sprints, rotate one athlete per sprint — while one sprints, the other two rest and recover. This is your built-in recovery mechanism, so use it wisely and actually sprint. On the clean-and-jerks at 135/95 lb, break these into small sets early — think 3s and 4s — and avoid going to failure. Touch-and-go is fine if athletes are fresh, but singles are smart when fatigue sets in. Protect the lower back by resetting each rep if needed. For double-unders, rotate every 20-30 reps to keep rhythm and avoid tripping. Common mistakes: going too hot on the bike in round 1, letting one athlete dominate the barbell while others rest too long, and losing jump rope rhythm under fatigue. Assign roles based on strengths — put your best jumper on double-unders and your strongest lifter on the barbell anchor sets.

Benchmark Notes

Team of three, shared: each round is a 20/15-calorie air bike, seven 100 m sprints, 22 clean-and-jerks at 135/95 lb and 180 double-unders. L5 (3.65-4.2 rounds) takes about 8:15 a round. An elite team holds about 5 minutes a round (7.1+ in 35 minutes).

Modality Profile

4 movements: Air Bike (M), Sprint (M), Clean and Jerk (W), Double-Under (G). That's 2 monostructural, 1 weightlifting, 1 gymnastics. Percentages: M=50%, W=25%, G=25%.

Similar Workouts to Moreno (Imperial)

If you enjoy Moreno (Imperial), you might also like these similar CrossFit WODs:

• Detective Familia (89% similar) - For Time Buy-In: 73 calorie Row Then, 12 Rounds of: 7 Thrusters (115/75 lb) 5 Bar Facing Burpees 17...
• Steve Skipton Sr. (89% similar) - For Time 400 meter Run 25 Kettlebell Swings (1.5/1 pood) 25 Burpees 25 Air Squats 25 Single-Arm Kett...
• Kabul 13 (Commando) (88% similar) - 13 Rounds for Time 13 calorie Air Bike 13 Medicine Ball Cleans (20/14 lb) 13 Box Jumps (24/20 in)...
• Calata (88% similar) - 6 Rounds for Time 440 meter Row 3 Clean-and-Jerks (135/95 lb) 16 Burpees 22 Sit-Ups 35 Jump Ropes B...
• Dork (88% similar) - 6 Rounds For Time 60 Double-Unders 30 Kettlebell Swings (1.5/1 pood) 15 Burpees...
• Magpie (88% similar) - For time: 3 rounds: 800 meter Run 20 Knees-to-Elbows 30 Kettlebell Swings (24/16 kg) 40 Sumo Deadlif...
• I Plank, You Plank (88% similar) - For Time (with a Partner) 5000 meter Row 50 Front Squats 60 Box Jumps Partner holds plank while othe...
• Assault Odyssey (88% similar) - 4 Rounds for Time 30 Ground-to-Overheads (45/25 lb plate) 15 Toes-to-Bars 15 Box Jumps (30/24 in) 30...

These WODs similar to Moreno (Imperial) share comparable training demands, time domains, and movement patterns.