Workout Description

Why This Workout Is Hard

The 14-minute strength portion creates significant fatigue before the conditioning. Working at 70% of fresh maxes while already fatigued makes the barbell movements much harder than they appear. The continuous 1-minute AMRAPs with only 1-minute rest across 12 total minutes creates substantial accumulation. Power cleans at 70% after squats and wall balls will be particularly challenging, and lateral burpee hurdle jumps demand high coordination under fatigue.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High-volume squats and power cleans at 70% plus wall balls and burpees will severely test muscular endurance across multiple muscle groups.
• Strength (8/10): Finding 4RM back squat and 2RM power clean requires near-maximal strength, then working at 70% maintains significant strength demands.
• Endurance (7/10): Three rounds of 1-minute AMRAPs with 1-minute rest creates significant cardiovascular demand, though rest periods prevent pure aerobic stress.
• Power (7/10): Power cleans are inherently explosive, lateral burpee hurdle jumps require significant power output, creating substantial power development stimulus throughout.
• Speed (6/10): AMRAP format demands quick transitions and rapid cycling, especially during wall balls and burpee hurdle jumps for maximum repetitions.
• Flexibility (4/10): Power cleans require good hip and ankle mobility, while overhead squats and wall balls demand shoulder flexibility and hip depth.

Movements

• Wall Ball
• Lateral Burpee Hurdle Jump
• Back Squat
• Power Clean

Benchmark Notes

This workout combines strength testing with high-intensity interval work. The scoring is based on total reps across all AMRAP segments (12 total minutes of work). Breaking down by movement: Back Squat at 70% 4RM - athletes will likely hit 3-8 reps per minute depending on load and fatigue, with sets breaking down over rounds. Wall Balls (20/14) - fresh athletes can sustain 25-35 reps/minute, but fatigue from squats will reduce this to 20-30 reps/minute. Power Clean at 70% 2RM - expect 2-6 reps per minute as this is heavy loading with cumulative fatigue. Lateral Burpee Hurdle Jumps - most challenging movement, expect 8-15 reps/minute with significant fatigue by round 3. Calculating total across 3 rounds with progressive fatigue: Round 1 (fresh): ~25-35 total reps, Round 2 (moderate fatigue): ~20-30 total reps, Round 3 (high fatigue): ~15-25 total reps. This gives a total range of 60-90 reps for recreational athletes up to 240-300 reps for elite athletes. The workout is similar to Fight Gone Bad in structure but with heavier loading and more technical movements, so I'm scaling down from FGB's 430-500 elite range to account for the strength component and movement complexity. Final targets: L10: 280+ reps, L5: 200 reps, L1: 120 reps.

Modality Profile

4 movements total: Back Squat (W), Power Clean (W), Wall Ball (W), Lateral Burpee Hurdle Jump (G). 3 weightlifting movements (75%) and 1 gymnastics movement (25%).