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: 10% fatigue, 16-18 reps/round Rounds 5-6: 20% fatigue, 14-16 reps/round Round 7: 30% fatigue, 12-14 reps/round The heavy power clean load (205 lbs for males) significantly limits cycle speed and creates cumulative fatigue. The 90-second rest provides partial recovery but won't fully restore capacity. No direct anchor match exists, but this resembles high-intensity interval work similar to Fight Gone Bad's structure. Elite athletes should achieve ~52 reps per round average (364 total), while recreational athletes might average ~20 reps per round (140 total). Final targets: L10: 364 reps, L5: 252 reps, L1: 140 reps

Modality Profile

Two movements: Chest-to-Bar Pull-Up (bodyweight gymnastics movement) and Power Clean (barbell weightlifting movement). Equal split between gymnastics and weightlifting modalities.