Workout Description
AMRAP in 20 minutes
Continue until 4 minutes:
25 Toes-to-Bars
50 Double-Unders
15 Squat Cleans (135/85 lb)
If completed before 4 minutes continue until 8 minutes:
25 Toes-to-Bars
50 Double-Unders
13 Squat Cleans (185/115 lb)
If completed before 8 minutes continue until 12 minutes:
25 Toes-to-Bars
50 Double-Unders
11 Squat Cleans (225/145 lb)
If completed before 12 minutes continue until 16 minutes:
25 Toes-to-Bars
50 Double-Unders
9 Squat Cleans (275/175 lb)
If completed before 16 minutes continue until 20 minutes:
25 Toes-to-Bars
50 Double-Unders
7 Squat Cleans (315/205 lb)
Why This Workout Is Very Hard
High-skill gymnastics and jump rope under fatigue meet progressively heavy squat cleans, culminating at near-maximal loads for many athletes. Time-gated windows force fast, efficient work early and heavy singles late. The combination of grip tax, midline fatigue, and heavy barbell demand challenges both capacity and strength across up to 20 minutes.
Training Focus
This workout develops the following fitness attributes:
- Stamina (7/10): Large sets of toes-to-bar and jump rope plus cumulative barbell volume challenge midline and grip stamina across multiple time windows.
- Strength (7/10): Later barbells (225/145–315/205) demand near-maximal leg and pulling strength, often as heavy singles under fatigue.
- Power (7/10): Explosive hip extension for double-unders and powerful pull-and-drive for squat cleans, especially as loads increase.
- Speed (6/10): Windows reward quick cycling on early barbells and efficient transitions; too slow early can end the workout prematurely.
- Endurance (6/10): Sustained work up to 20 minutes with repeated bouts on the rope and barbell. Breathing stays elevated throughout, but gating windows prevent purely aerobic pacing.
- Flexibility (4/10): Requires functional mobility: kipping positions for toes-to-bar, front rack and deep squat positions for squat cleans under load.
Scaling Options
Scale to: Hanging Knee Raises + Single-Unders + 95/65→135/95 lb cleans • Toes-to-Rings + Single-Under/Double-Under mix + 115/75→155/105 lb cleans • Reduce TTB to 15 + 75 Single-Unders + 115/75→185/115 lb cleans
Scaling Explanation
Adjust gymnastics complexity, rope skill, and barbell load so you can meet early cutoffs, preserve movement quality, and still face a challenging barbell in later windows.
Intended Stimulus
Move fast but controlled through the first two windows, keeping transitions tight and grip manageable. Aim to earn later barbells while keeping heart rate steady. Early cleans can be touch-and-go or quick doubles; heavy bars become confident singles. Expect midline fatigue, burning forearms, and a decisive strength test under pressure late.
Coach Insight
Pace the first round at about 85–90% of your max sustainable speed; break toes-to-bar early (e.g., 8-8-5-4) to protect grip and kip.
The one tip: Commit to crisp singles on heavy cleans—no hesitation, step up, pull, drop, breathe, repeat.
Avoid big DU trips, overgripping TTB, and resting too long before heavy attempts. Earn each window with urgency.
Benchmark Notes
Scores are total reps completed. 90 reps equals finishing the first window. 178 reps finishes the second. 264 finishes the third, and 348 the fourth. 430 is a complete finish. Use these tiers to gauge whether you’re pacing appropriately and selecting loads/skills that match your current capacity.
Modality Profile
Gymnastics (toes-to-bar) and weightlifting (squat cleans) share roughly equal halves of the work, with monostructural (double-unders) slightly less but frequent. Early rounds emphasize rope and gymnastics speed; later rounds skew time toward heavy barbell singles.
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