Workout Description
Why This Workout Is Hard
The 135/95 lb power cleans are moderate loads, but the workout's structure creates significant fatigue accumulation. Five 3-minute AMRAP rounds with only 1-minute rest between them forces continuous high-intensity work with minimal recovery. Power cleans demand technical precision under fatigue, and the 3-6-9 rep scheme compounds difficulty as athletes tire. The combination of barbell skill work, volume, and relentless pacing makes this challenging for average CrossFitters.
Training Focus
This workout develops the following fitness attributes:
- Stamina (8/10): High volume of power cleans, push-ups, and squats across five rounds tests muscular endurance. Fatigue accumulation forces sustained effort despite mounting fatigue.
- Power (8/10): Power cleans are inherently explosive movements requiring rapid force generation. The AMRAP format encourages fast cycling, maintaining power output despite fatigue accumulation.
- Endurance (7/10): Five 3-minute AMRAP rounds with 1-minute rest intervals demand sustained cardiovascular output. The repeated high-intensity efforts with minimal recovery stress aerobic capacity significantly.
- Speed (7/10): AMRAP format with short 3-minute windows demands quick movement cycling and minimal transition time. Rapid rep execution directly impacts total score across five rounds.
- Strength (6/10): Power cleans at 135/95 lb. require moderate loading and force production. Not maximal strength, but meaningful load demands combined with fatigue create strength stimulus.
- Flexibility (4/10): Power cleans demand shoulder mobility and hip flexibility. Push-ups and squats require moderate range of motion, but demands are not extreme or limiting.
Movements
- Push-Up
- Air Squat
- Power Clean
Modality Profile
Workout contains 2 unique movements: Power Cleans (Weightlifting) and Push-ups + Air Squats (Gymnastics). Push-ups and Air Squats are both bodyweight gymnastics movements counted as one gymnastics category. Power Cleans are external load weightlifting movements. Result: 50% Gymnastics, 50% Weightlifting.
Training Profile
| Attribute | Score | Explanation |
|---|---|---|
| Endurance | 7/10 | Five 3-minute AMRAP rounds with 1-minute rest intervals demand sustained cardiovascular output. The repeated high-intensity efforts with minimal recovery stress aerobic capacity significantly. |
| Stamina | 8/10 | High volume of power cleans, push-ups, and squats across five rounds tests muscular endurance. Fatigue accumulation forces sustained effort despite mounting fatigue. |
| Strength | 6/10 | Power cleans at 135/95 lb. require moderate loading and force production. Not maximal strength, but meaningful load demands combined with fatigue create strength stimulus. |
| Flexibility | 4/10 | Power cleans demand shoulder mobility and hip flexibility. Push-ups and squats require moderate range of motion, but demands are not extreme or limiting. |
| Power | 8/10 | Power cleans are inherently explosive movements requiring rapid force generation. The AMRAP format encourages fast cycling, maintaining power output despite fatigue accumulation. |
| Speed | 7/10 | AMRAP format with short 3-minute windows demands quick movement cycling and minimal transition time. Rapid rep execution directly impacts total score across five rounds. |
Metabolic Conditioning Prep:Prep the Power Clean Prep for the Workout-6-5-4-3 Power CleansBetween each set, perform:4 Air Squats + 2 Push-ups Metabolic Conditioning: 5 Rounds of3 Power Cleans (135/95 lb.) 6 Push-ups 9 SquatsAMRAP 3 min.Rest 1 min.Score- Total rounds and reps across the 5 rounds.