Workout Description

Why This Workout Is Medium

While 135lb power cleans are moderately heavy, the low volume (3 reps) and built-in rest structure make this manageable. The 1:3 work-to-rest ratio allows good recovery between rounds. Push-ups and air squats provide active recovery from the barbell work. Most average CrossFitters can maintain the power clean weight across 4 cycles due to adequate rest, preventing significant fatigue accumulation.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): Continuous cycling through power cleans, push-ups, and squats for 3 minutes tests muscular endurance across multiple muscle groups with cumulative fatigue.
• Endurance (7/10): Four 3-minute high-intensity intervals with 1-minute rest creates significant cardiovascular demand, testing aerobic power and recovery capacity between rounds.
• Power (7/10): Power cleans are explosive by nature, requiring rapid force production from the floor, making this a significant power development stimulus.
• Strength (6/10): 135-pound power cleans require moderate strength, while bodyweight push-ups and squats add strength endurance demands throughout the workout.
• Speed (6/10): Fast transitions between movements and maintaining high cycling speed during 3-minute intervals is crucial for maximizing rounds completed.
• Flexibility (4/10): Power cleans demand good hip, ankle, and shoulder mobility, while push-ups and squats require basic range of motion for proper execution.

Movements

• Push-Up
• Air Squat
• Power Clean

Benchmark Notes

This workout consists of 4 cycles of 3-minute AMRAPs with 1-minute rest between cycles. Each round contains 3 power cleans at 135lb, 6 push-ups, and 9 squats to medicine ball (18 total reps per round). I'll analyze this by breaking down movement times and applying fatigue across the 4 cycles. Movement Analysis per Round: - 3 Power Cleans (135lb): Elite athletes can cycle these in 2-2.5 sec each = 6-7.5 sec total - 6 Push-ups: 1-1.5 sec each = 6-9 sec total - 9 Squats to med ball: 1-1.5 sec each = 9-13.5 sec total - Transitions between movements: 2-4 sec each = 4-8 sec total - Total round time: Elite 25-38 sec, Intermediate 35-50 sec, Recreational 45-65 sec Cycle-by-Cycle Breakdown: Cycle 1 (fresh): Elite 7-8 rounds, Intermediate 4-5 rounds, Recreational 3-4 rounds Cycle 2 (slight fatigue): Elite 6-7 rounds, Intermediate 4 rounds, Recreational 3 rounds Cycle 3 (moderate fatigue): Elite 5-6 rounds, Intermediate 3-4 rounds, Recreational 2-3 rounds Cycle 4 (high fatigue): Elite 4-5 rounds, Intermediate 3 rounds, Recreational 2 rounds The 135lb power clean is a significant limiting factor - this is a moderately heavy load that will cause grip fatigue and require set breaking for most athletes after the first cycle. Push-ups will also become limiting as shoulder fatigue accumulates. Total Expected Rounds: - Elite (L9-L10): 22-26 rounds across 4 cycles - Advanced (L7-L8): 18-21 rounds - Intermediate (L5-L6): 14-17 rounds - Recreational (L3-L4): 10-13 rounds - Beginner (L1-L2): 6-9 rounds This workout is similar to Fight Gone Bad in its multi-cycle AMRAP format, but the barbell component and shorter work periods create different demands. The power clean loading is substantial enough to be a primary limiter. Final targets: L10: 24+ rounds, L5: 14-15 rounds, L1: 6-7 rounds

Modality Profile

3 movements total: Power Clean (W), Push-Up (G), Air Squat (G). Two gymnastics movements (67%) and one weightlifting movement (33%).