Workout Description

Why This Workout Is Hard

This 22-minute AMRAP creates significant fatigue accumulation through continuous work without built-in rest. The 135/95lb deadlifts become increasingly challenging as grip and posterior chain fatigue from repeated rounds. The hang squat clean + front squat combination demands technical skill under fatigue, while 25 V-ups add high-volume core work. The AMRAP format prevents recovery, and most athletes will need to break up movements significantly in later rounds.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume deadlifts, cleans, and v-ups will heavily tax posterior chain, shoulders, and core muscular endurance throughout the time domain.
• Endurance (7/10): A 22-minute AMRAP creates significant cardiovascular demand, requiring sustained aerobic output while managing fatigue across multiple movement patterns.
• Flexibility (6/10): Hang squat cleans demand good ankle, hip, and thoracic mobility; v-ups require hamstring flexibility and spinal articulation.
• Speed (6/10): Efficient transitions between barbell work and floor v-ups, plus maintaining cycling speed under fatigue, are crucial for maximizing rounds.
• Power (5/10): Hang squat cleans are explosive movements requiring hip extension power, though fatigue will diminish power output over time.
• Strength (4/10): Moderate deadlift load (135/95) and hang squat cleans require decent strength but aren't maximal efforts, more strength-endurance focused.

Movements

• Deadlift
• Hang Squat Clean
• Front Squat
• V-Up

Benchmark Notes

This is a 22-minute AMRAP with 11 deadlifts (135/95), 4 hang squat clean + front squat, and 25 V-ups per round. I'll analyze this by breaking down each movement and applying fatigue over the extended time domain. Movement Analysis: - 11 Deadlifts at 135/95: Moderate load, approximately 2-2.5 sec per rep fresh = 22-28 sec - 4 Hang Squat Clean + Front Squat: Complex movement, approximately 4-5 sec per rep fresh = 16-20 sec - 25 V-ups: Bodyweight core movement, approximately 1.5-2 sec per rep fresh = 38-50 sec - Transitions between movements: 3-5 sec each Total round time fresh: 79-103 seconds (1:19-1:43) Fatigue Application Over 22 Minutes: - Rounds 1-3: 1.0x multiplier (fresh state) - Rounds 4-6: 1.1-1.2x multiplier (moderate fatigue) - Rounds 7-9: 1.2-1.4x multiplier (significant fatigue) - Rounds 10+: 1.4-1.8x multiplier (heavy fatigue, frequent breaks) The deadlifts will become grip-limiting, the complex clean+squat will slow significantly under fatigue, and V-ups will require more frequent breaking as core fatigue accumulates. Using Cindy (20-min AMRAP) as the closest anchor: L10: 25-30 rounds, L5: 15-18 rounds, L1: 6-8 rounds. However, this workout has much higher skill and strength demands with the barbell movements, so I'm scaling down significantly. The complex movements and moderate loading will limit round completion compared to Cindy's simpler bodyweight pattern. Projected Performance: - Elite (L10): 10.9 rounds - maintaining 1:45-2:00 pace with minimal breaks - Advanced (L8): 9.7 rounds - some breaking on later rounds - Intermediate (L5): 6.7 rounds - significant slowing after round 5 - Novice (L1): 3.5 rounds - frequent breaks, possible scaling needed Final targets: L10: 10.9 rounds, L5: 6.7 rounds, L1: 3.5 rounds

Modality Profile

4 movements total: Deadlift, Hang Squat Clean, and Front Squat are weightlifting movements (3/4 = 75%), while V Up is a gymnastics bodyweight movement (1/4 = 25%). No monostructural cardio movements present.