Workout Description

Why This Workout Is Hard

The 155/105lb weight is heavy for continuous cycling, especially in a 9-minute AMRAP format with no built-in rest. Double unders provide minimal recovery before immediately hitting heavy barbell movements. The combination of power clean into cluster creates significant grip and metabolic fatigue. Most athletes will be forced to break up the barbell work frequently, and many will need to scale the weight to maintain movement quality throughout the time domain.

Training Focus

This workout develops the following fitness attributes:

• Power (8/10): Both power cleans and clusters are explosive movements requiring rapid force development, with double unders adding coordination and power demands.
• Endurance (7/10): Nine minutes of continuous work with minimal rest creates significant cardiovascular demand, especially with the metabolic stress from heavy barbell movements.
• Strength (7/10): Power cleans and clusters at 155/105 lbs require substantial strength, especially as fatigue accumulates throughout the AMRAP format.
• Stamina (6/10): Moderate rep ranges repeated over nine minutes will challenge grip strength and muscular endurance, particularly in the posterior chain and shoulders.
• Speed (6/10): Fast transitions between movements and quick cycling of double unders are crucial for maximizing rounds in this time-capped workout.
• Flexibility (4/10): Power cleans demand good hip and ankle mobility, while clusters require overhead flexibility and front rack position mobility.

Movements

• Power Clean
• Cluster
• Double-Under

Benchmark Notes

This is a 9-minute AMRAP with 30 double unders, 3 power cleans (155/105), and 1 cluster (155/105). Each round totals 34 reps with significant barbell work at moderate-heavy loads. Movement breakdown: Double unders take 15-20 seconds when fresh (0.5 sec/rep), power cleans at 155/105 take 6-9 seconds (2-3 sec/rep), and clusters take 3-4 seconds each. Fresh round time: 24-33 seconds. With transitions (3-5 seconds between movements) and fatigue multipliers (1.0x rounds 1-2, 1.1x rounds 3-4, 1.2x rounds 5-6, 1.3x rounds 7-9), elite athletes complete rounds in 25-45 seconds depending on fatigue. The heavy barbell loading (155/105) creates significant grip and metabolic fatigue, forcing longer rest periods between rounds in later minutes. This workout is similar to DT (5 rounds: 12 deadlift, 9 hang clean, 6 push jerk at 155/105) but in AMRAP format. DT anchors show L10: 360-420 sec, L5: 540-660 sec, L1: 840-960 sec for completion. Scaling to 9-minute AMRAP format with similar barbell density: L10 athletes complete 8-9 rounds, L5 athletes complete 6 rounds, L1 athletes complete 3-4 rounds. Final targets - L10: 8.4+ rounds, L5: 6.0 rounds, L1: 3.5 rounds.

Modality Profile

Double-Under is gymnastics (bodyweight coordination), Power Clean and Cluster are both weightlifting movements with external load. Two weightlifting movements vs one gymnastics movement gives a 67/33 split favoring weightlifting.