Workout Description
With a running clock in 25 minutes
1.5 mile Run
Then AMRAP in remaining time:
11 Chest-to-Bar Pull-Ups
7 Hang Squat Cleans (155/105 lb)
7 Push Presses (155/105 lb)
Why This Workout Is Very Hard
A long 25-minute time domain with a 1.5-mile run immediately taxes the engine, then transitions into a heavy barbell triplet with advanced gymnastics (chest‑to‑bar). The 155/105 barbell requires strength and stamina under fatigue, while grip and pulling volume compound. Managing pace and barbell efficiency is essential for high scores.
Training Focus
This workout develops the following fitness attributes:
- Endurance (8/10): A substantial 1.5-mile run upfront demands sustained aerobic output and sets the tone for the workout’s overall pace and breathing control.
- Stamina (7/10): Volume accumulates on chest‑to‑bar plus 14 heavy barbell reps per round, challenging repeatability and muscular endurance under fatigue.
- Power (6/10): Explosive hip drive is key for crisp hang squat cleans and forceful push presses without excessive grinding.
- Strength (6/10): The 155/105 barbell requires solid baseline strength, especially to squat clean and press efficiently while tired.
- Speed (5/10): Moderate cycle speed matters—controlled run pace, quick transitions, and purposeful barbell sets without unnecessary breaks.
- Flexibility (4/10): Adequate front rack, thoracic, and squat mobility are needed for safe hang squat cleans and stable overhead positions.
Movements
- Push Press
- Chest-to-Bar Pull-Up
- Run
- Hang Squat Clean
Scaling Options
Scale to: 1 mile run, 9 Pull-Ups, 7 Hang Squat Cleans + 7 Push Presses (115/75 lb) • 1.5 mile run, 9 Jumping Chest-to-Bar, barbell 95/65 lb • 1200m Row, 8 Ring Rows, 7 Hang Power Cleans + 7 Push Presses (75/55 lb)
Scaling Explanation
Adjusting distance, skill, and load preserves the stimulus: aerobic start into a repeatable triplet, challenging grip and barbell stamina without stalling.
Intended Stimulus
Start with a steady, sustainable run that leaves you ready to work hard for the entire AMRAP. The second half should feel like a grindy push: big breathing, forearms lit, and legs taxed. Aim for consistent, manageable barbell sets and steady pull-ups without redlining early.
Coach Insight
Pace the run at about 80–85% so you arrive ready to move the barbell without long breaks.
Key tip: Set a round time goal in the AMRAP and stick to it—planned singles on cleans are fine.
Avoid death-grip pull-ups, sloppy front rack positions, and rushing the first round after the run.
Benchmark Notes
Score is total AMRAP reps after the run. Faster run times create more AMRAP time. Mid-level athletes should aim for 4+ rounds (100+ reps). Advanced athletes can push 5–6 rounds (125–150+ reps) by holding strong run pacing and efficient barbell sets.
Modality Profile
About half the workout is the initial run (monostructural). The remaining time skews toward barbell work (hang squat cleans and push presses) with a smaller but significant gymnastics portion from chest‑to‑bar pull-ups. Overall emphasis: engine first, then barbell stamina and grip.
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