Workout Description

Why This Workout Is Hard

The 5-minute AMRAP format creates significant intensity, with moderate loads (135/95) combined with high-volume bodyweight movements. The burpees immediately after power cleans will tax the posterior chain, while box jumps require explosive power under fatigue. The max-effort row finish ensures athletes can't pace early. The 1-minute rest provides minimal recovery before repeating this demanding cycle.

Training Focus

This workout develops the following fitness attributes:

• Endurance (8/10): Three 5-minute AMRAPs with rowing creates significant cardiovascular demand. Short rest periods maintain elevated heart rate throughout the 17-minute workout duration.
• Speed (8/10): Quick transitions and fast movement cycling are crucial for maximizing rounds in short 5-minute windows.
• Stamina (7/10): Multiple movements targeting different muscle groups with moderate rep schemes challenge local muscular endurance, especially with power cleans and burpees.
• Power (7/10): Explosive movements dominate: power cleans, box jumps, and burpees all require significant power output throughout each AMRAP.
• Flexibility (5/10): Power cleans, burpees, and box jumps require decent mobility in hips, ankles, and shoulders for safe, efficient execution.
• Strength (4/10): Power cleans at 135/95 provide moderate strength stimulus, but rep scheme and format emphasize speed over pure strength.

Movements

• Power Clean
• Burpee
• Sit-Up
• Box Jump
• Row

Scaling Options

Power Clean: Reduce to 95/65 lbs or 75/55 lbs. Sub hang power clean or dumbbell clean if needed. Burpees: Step-back burpees or walking burpees for reduced impact. Box Jumps: Lower height to 20/16 inches or substitute step-ups. Row: Cap distance at 250m per round. Consider reducing sit-ups to 15 or 12 reps. Time domains can remain as written - the 5-minute windows are appropriate for most levels.

Scaling Explanation

Scale if you cannot perform 5+ unbroken power cleans at prescribed weight with good form, or if burpees cause significant form breakdown after 6-8 reps. The goal is to maintain consistent movement through each 5-minute window while keeping intensity high. Athletes should be able to complete at least one full round plus several movements into the second round before hitting the row. Scale to achieve this while maintaining proper mechanics and a steady work rate.

Intended Stimulus

This is a moderate-intensity, mixed-modal workout targeting both glycolytic and oxidative energy systems over three 5-minute windows. The primary challenge is maintaining consistent output across multiple movements while managing fatigue. Each 5-minute block should feel sustainable but challenging, with the row providing an opportunity to empty the tank in the final minutes.

Coach Insight

Break the power cleans into sets of 5+5 or 4-3-3 to maintain quality. Keep burpees at a steady, sustainable pace - rushing early will cost you later. For box jumps, step down to conserve energy and reduce impact. Sit-ups should be unbroken but controlled. On the row, aim for a consistent pace around 24-26 spm until the final 30 seconds. Rest strategically between movements rather than rushing transitions. Target completing 1.5-2 rounds before hitting the rower each time.

Benchmark Notes

Breaking down the 5-min AMRAP: Per round: - Power Cleans (135/95): 10 reps × 3s = 30s - Burpees: 12 reps × 4s = 48s - Box Jumps: 14 reps × 2s = 28s - Sit-ups: 20 reps × 1.5s = 30s - Row: ~15-20s for elite athletes Base round time: ~150-160s (2:30-2:40) Using Fight Gone Bad as anchor (similar 5-min window format with mixed modalities): - Elite athletes (L10) complete ~1.8-2.0 rounds - Intermediate (L5) complete ~1.2-1.4 rounds - Beginners (L1) complete ~0.7-0.8 rounds Multiplying by 3 for three 5-min windows and accounting for 1-min rests: - L10: 5.2-5.6 total rounds - L5: 3.6-4.0 total rounds - L1: 2.0-2.2 total rounds Female adjustments: - Power cleans at 95# vs 135# = ~10% slower - Similar pacing on bodyweight movements - Slightly lower rowing output Overall 15% reduction in rounds

Modality Profile

Of the 5 movements: Burpee, Box Jump, Sit-Up are Gymnastics (3/5); Row is Monostructural (1/5); Power Clean is Weightlifting (1/5). Rounded to nearest 10% from raw percentages of G:60%, M:20%, W:20%

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