Workout Description

Why This Workout Is Hard

This workout combines moderate-heavy barbell cycling (115/75) across three different movements with no built-in rest in a 10-minute AMRAP format. The continuous nature prevents recovery while the weight accumulates significant fatigue through power cleans, lunges, and thrusters hitting similar muscle groups. The 21 push-ups at the end compound upper body fatigue. Most average athletes will need to break up movements frequently and may scale the weight.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High rep counts (21 push-ups per round) combined with weighted movements will heavily tax muscular endurance, especially shoulders and legs.
• Endurance (7/10): Ten minutes of continuous work with moderate loads creates significant cardiovascular demand, requiring sustained aerobic output throughout the AMRAP format.
• Power (7/10): Power cleans are explosive by nature, and thrusters require rapid hip extension, making this a moderately power-dominant workout.
• Strength (6/10): Moderate barbell load (115/75) across power cleans, lunges, and thrusters requires solid strength foundation while maintaining movement quality.
• Speed (6/10): AMRAP format rewards efficient transitions and quick cycling through movements, though moderate loads prevent maximum speed execution.
• Flexibility (4/10): Power cleans demand good hip and ankle mobility, thrusters require overhead flexibility, and lunges challenge hip flexor range of motion.

Movements

• Power Clean
• Reverse Lunge
• Thruster
• Push-Up

Benchmark Notes

This 10-minute AMRAP contains 52 total reps per round (7 power cleans + 10 alternating reverse lunges + 14 thrusters + 21 push-ups) at 115/75 lbs. I'll analyze this by breaking down each movement and applying fatigue multipliers. Movement Analysis (fresh state): - Power Clean (115/75): 3-4 sec per rep = 21-28 sec for 7 reps - Alternating Reverse Lunges (115/75): 2.5-3 sec per rep = 25-30 sec for 10 reps - Thrusters (115/75): 2.5-3 sec per rep = 35-42 sec for 14 reps - Push-ups: 1.5-2 sec per rep = 32-42 sec for 21 reps - Transitions: 3-5 sec between movements = 12-20 sec total Fresh round time: 125-162 seconds (2:05-2:42) Fatigue progression: - Round 1: 125-162 sec (fresh) - Round 2: 138-178 sec (1.1x multiplier) - Round 3: 150-194 sec (1.2x multiplier) - Round 4: 163-211 sec (1.3x multiplier) - Round 5: 175-227 sec (1.4x multiplier) - Round 6: 188-243 sec (1.5x multiplier) - Round 7: 200-259 sec (1.6x multiplier) The combination of moderate-heavy barbell work (115/75) with high-rep push-ups creates significant cumulative fatigue. The barbell movements will force set breaking after round 2-3, and push-ups will become increasingly broken in later rounds. Cumulative time analysis: - 3 rounds: ~7:30-9:00 minutes - 4 rounds: ~10:00-12:30 minutes (most athletes finish here) - 5 rounds: ~12:30-15:30 minutes - 6 rounds: ~15:30-19:00 minutes - 7 rounds: ~19:00-23:00 minutes Since this is a 10-minute cap, elite athletes (L9-L10) will complete 6+ rounds, intermediate athletes (L5-L6) will complete 4-5 rounds, and beginners (L1-L2) will complete 2-3 rounds. Final targets: L10: 6.8+ rounds, L5: 4.8 rounds, L1: 2.5 rounds

Modality Profile

4 movements total: Push-Up (G), Reverse Lunge (G), Power Clean (W), Thruster (W). 2 Gymnastics movements and 2 Weightlifting movements results in 50/50 split.