Workout Description

Why This Workout Is Hard

This 20-minute AMRAP combines technical gymnastics (HSPU), moderate-heavy barbell cycling (power cleans), and unilateral overhead work (KB thrusters) with no built-in rest. The single-arm KB thrusters create core stability demands while fatigued, and the HSPU become significantly more challenging after overhead fatigue accumulates. The continuous nature and skill requirements under fatigue make this challenging for the average CrossFitter.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume of shoulder-intensive movements (HSPU, thrusters, cleans) combined with leg work creates substantial local muscular endurance demands.
• Power (8/10): Box jumps, power cleans, and dynamic thrusters are all explosive movements requiring significant power output throughout.
• Endurance (7/10): Twenty minutes of continuous work with compound movements creates significant cardiovascular demand. The AMRAP format pushes sustained output across multiple energy systems.
• Flexibility (7/10): Handstand push-ups and overhead positions demand significant shoulder mobility. Single-arm work requires good thoracic mobility and stability.
• Strength (6/10): Moderate loads in power cleans and single-arm thrusters, plus bodyweight HSPU, require good strength foundation but not maximal effort.
• Speed (5/10): Quick transitions help maximize rounds, but movement complexity and fatigue management limit all-out cycling speed.

Movements

• Power Clean
• Kettlebell Thruster
• Box Jump
• Handstand Push-Up

Scaling Options

Box Jumps: Step-ups or lower box height (20-24"). HSPUs: Pike pushups, DB strict press, or wall walks. Power Cleans: Reduce to 95/65 lbs or sub DB power cleans. KB Thrusters: Drop to lighter KB (35/26 lbs) or use DBs. Volume option: Reduce to 3 reps each movement. For beginners, cap at 15 minutes instead of 20.

Scaling Explanation

Scale if unable to perform 3+ strict HSPUs, if power clean is above 70% 1RM, or if KB overhead stability is compromised. Prioritize perfect positions in unilateral work over speed. Athletes should be able to complete 5-7 rounds while maintaining good form. Scale load or movement complexity if unable to maintain consistent work periods of 2-3 minutes per round. Form breakdown on KB thrusters or HSPUs indicates need for scaling.

Intended Stimulus

Moderate-length mixed modal workout (20 min) targeting both glycolytic and oxidative energy systems. Primary challenge is skill endurance and unilateral stability, particularly in the overhead position. The combination of explosive movements (box jumps, power cleans) with skill work (HSPU) and unilateral loading creates a comprehensive test of both power output and movement control.

Coach Insight

Break this into manageable sets from the start - don't go unbroken early. Aim for consistent 2-3 minute rounds. Rest briefly between box jumps and HSPUs to maintain quality. For KB thrusters, brace core aggressively and control the eccentric to avoid torso rotation. Common failure points: rushing HSPUs early leads to no-reps, rushing KB thrusters causes form breakdown. Consider breaking HSPUs into 3-2 from the start, and maintain deliberate control on unilateral movements.

Benchmark Notes

Analysis based on Cindy (AMRAP 20: 5 pull-up, 10 push-up, 15 squat) as primary anchor: This workout has similar rep scheme (5 reps per movement) but more technical movements: - Box Jumps (30/24"): ~2.5s/rep = 12.5s - HSPU: ~4s/rep = 20s - Power Clean (135/95): ~3s/rep = 15s - KB Thrusters (R+L): ~3s/rep x 10 total = 30s Base round time: ~77.5s fresh Transitions between movements: ~4s x 4 = 16s Total round time fresh: ~93.5s Fatigue factors: - HSPU significant limiter (shoulder fatigue) - Heavy power cleans tax CNS - Single-arm KB work requires more stabilization Cindy anchor shows: L10: 25-30 rounds (unloaded gymnastics) L5: 15-18 rounds L1: 6-8 rounds Adjusting down ~25% for loading/complexity: L10: 22-23 rounds L5: 14-15 rounds L1: 6-7 rounds Final targets: Male L10: 22+ rounds Male L5: 14 rounds Male L1: 6 rounds Female L10: 19+ rounds Female L5: 12 rounds Female L1: 5 rounds

Modality Profile

Box Jump and Handstand Push-Up are gymnastics (G) movements. Power Clean and Kettlebell Thruster are weightlifting (W) movements. With 2 movements in each category and no monostructural movements, this creates a 50/50 G/W split.

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