Workout Description

Why This Workout Is Very Hard

Bodyweight loading on Olympic lifts creates maximal strength demands for most athletes, while the 20-minute AMRAP format prevents meaningful recovery. The combination of heavy hang power cleans and jerks will severely limit cycle speed, while front squats under this fatigue become brutal. Toes-to-bar and double-unders add high skill demands when already exhausted. Most athletes will need significant scaling on weights and movements.

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): High volume of compound movements with bodyweight loading will severely test muscular endurance, especially in shoulders, legs, and core.
• Endurance (8/10): A 20-minute AMRAP with heavy bodyweight movements creates significant cardiovascular demand, requiring sustained aerobic capacity throughout the workout.
• Power (8/10): Hang power cleans and power jerks are explosive movements requiring significant power output, especially when fatigued in later rounds.
• Strength (7/10): Bodyweight hang power cleans, jerks, and front squats demand considerable strength, particularly for lighter athletes where BW is challenging.
• Flexibility (6/10): Hang power cleans require good shoulder and hip mobility, front squats need ankle/hip flexibility, toes-to-bar demands hamstring flexibility.
• Speed (6/10): AMRAP format rewards quick transitions and efficient movement cycling, though heavy loads limit maximum speed potential between exercises.

Movements

• Front Squat
• Toes-to-Bar
• Hang Power Clean
• Double-Under
• Power Jerk

Benchmark Notes

This is a 20-minute AMRAP with bodyweight loading across all barbell movements, making it extremely demanding. I'll analyze this by breaking down each round and applying fatigue multipliers. Movement Analysis (per round): - 4 Hang Power Clean (BW): 3-4 sec per rep = 12-16 sec - 4 Power Jerks (BW): 3-4 sec per rep = 12-16 sec - 8 Front Squat (BW): 2.5-3 sec per rep = 20-24 sec - 16 Toes to Bar: 2-2.5 sec per rep = 32-40 sec - 32 Double Unders: 0.5 sec per rep = 16 sec - Transitions: ~15-20 sec total Fresh round time: 107-132 seconds (1:47-2:12) The bodyweight loading is the critical factor here. For most athletes, bodyweight clean and jerk represents 70-85% of their 1RM, making this extremely heavy. This will force significant set breaking and rest periods. Fatigue Progression: - Round 1: 110 sec (fresh) - Round 2: 125 sec (1.15x fatigue) - Round 3: 145 sec (1.3x fatigue + set breaking) - Round 4: 170 sec (1.5x fatigue + more breaking) - Round 5: 200 sec (1.8x fatigue + frequent singles) - Round 6+: 220+ sec (2.0x+ fatigue) Cumulative times: - Round 1: 1:50 - Round 2: 3:55 - Round 3: 6:20 - Round 4: 9:10 - Round 5: 12:30 - Round 6: 16:10 - Round 7: 20:00 (partial) The closest anchor is Cindy (AMRAP 20: 5 pull-up + 10 push-up + 15 air squat) with L10: 25-30 rounds, L5: 15-18 rounds, L1: 6-8 rounds. However, this workout is significantly more demanding due to bodyweight barbell loading versus bodyweight movements. The heavy loading will reduce round counts by approximately 60-70% compared to Cindy. Adjusted from Cindy anchor: - L10: 9-10 rounds (vs Cindy's 25-30) - L5: 5-6 rounds (vs Cindy's 15-18) - L1: 2-3 rounds (vs Cindy's 6-8) Final targets - L10: 9.9 rounds, L5: 5.7 rounds, L1: 2.5 rounds

Modality Profile

5 movements total: 2 Gymnastics (Toes-to-Bar, Double-Under) and 3 Weightlifting (Hang Power Clean, Power Jerk, Front Squat). 2/5 = 40% G, 3/5 = 60% W, 0% M.