Workout Description

Why This Workout Is Hard

The 25-second AMRAP format creates intense time pressure, forcing athletes to move quickly between chest-to-bar pull-ups and heavy power cleans (205/135). This weight is challenging for most athletes, especially when fatigued from pull-ups. The short work window demands immediate transitions with no recovery, while 90 seconds rest isn't enough to fully recover before the next round. Seven rounds accumulates significant fatigue, making later rounds progressively harder.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High-rep chest-to-bar pull-ups combined with power cleans will severely tax upper body and posterior chain muscular endurance over multiple rounds.
• Speed (8/10): 25-second AMRAPs demand rapid cycling between movements with minimal transition time to maximize reps within the short work window.
• Endurance (7/10): Seven rounds with 90-second rest creates significant cardiovascular demand, though rest periods prevent it from being pure aerobic work.
• Strength (7/10): Power cleans at 205/135 pounds require significant strength, especially as fatigue accumulates from the pull-ups across seven rounds.
• Power (6/10): Power cleans are inherently explosive movements, though fatigue from pull-ups will compromise power output as rounds progress.
• Flexibility (4/10): Chest-to-bar pull-ups demand good shoulder mobility and thoracic extension, while power cleans require adequate ankle and hip mobility.

Movements

• Power Clean
• Chest-to-Bar Pull-Up

Benchmark Notes

This workout is 7 rounds of 25-second AMRAPs with 5 chest-to-bar pull-ups and 3 power cleans at 205/135 lbs, with 90 seconds rest between rounds. Since it's scored as 'Reps', we're tracking total repetitions completed across all 7 rounds. Movement analysis per round: - 5 Chest-to-Bar Pull-Ups: ~1.5-2.5 sec each = 7.5-12.5 seconds - 3 Power Cleans (205/135): Heavy load, ~3-4 sec each = 9-12 seconds - Total movement time: 16.5-24.5 seconds per round - Available time: 25 seconds This creates a tight time constraint where athletes will likely complete 1-2 full cycles (8-16 reps) per round, with elite athletes potentially squeezing in partial third cycles. Round-by-round breakdown with fatigue: Rounds 1-2: Full capacity, 2 complete cycles + partials = 18-20 reps/round Rounds 3-4: Slight fatigue, 1.5-2 cycles = 16-18 reps/round Rounds 5-6: Moderate fatigue, 1-1.5 cycles = 12-16 reps/round Round 7: Heavy fatigue, 1 cycle + partials = 10-14 reps/round The heavy power clean load (205/135) will be the limiting factor for most athletes, requiring singles or doubles with brief rest. The 90-second rest periods allow partial recovery but cumulative fatigue will build significantly. Total rep projections: - Elite (L10): 52 reps/round × 7 = 364 total reps - Advanced (L5): 36 reps/round × 7 = 252 total reps - Novice (L1): 20 reps/round × 7 = 140 total reps This workout doesn't directly match any iconic benchmarks, but the power clean loading and rep scheme creates similar demands to Grace-style barbell work combined with gymnastics volume. The interval format with forced rest differentiates it from continuous AMRAPs. Final targets - L10: 364 reps, L5: 252 reps, L1: 140 reps

Modality Profile

Two movements: Chest To Bar Pull Up (Gymnastics - bodyweight movement) and Power Clean (Weightlifting - barbell movement). Equal split between G and W modalities.