Workout Description

Why This Workout Is Hard

The strength portion requires finding heavy 3RM and 2RM loads, which is demanding but manageable with rest. However, the 20-minute AMRAP using 80% of those fresh maxes creates significant fatigue accumulation. Power cleans at 80% of 2RM will become increasingly difficult as grip and CNS fatigue sets in, while the lunges will compound leg fatigue from running. The continuous 20-minute duration with no built-in rest makes this challenging for most athletes.

Training Focus

This workout develops the following fitness attributes:

• Strength (8/10): Finding 3RM back squat and 2RM power clean requires near-maximal strength expression, dominating the first portion of workout.
• Endurance (7/10): The 20-minute AMRAP with 400m runs creates significant cardiovascular demand, requiring sustained aerobic capacity throughout the workout duration.
• Power (7/10): Power cleans are explosive by nature, and maintaining power output at 80% load throughout the AMRAP challenges power endurance.
• Stamina (6/10): Repeated power cleans and lunges at 80% load will challenge muscular endurance, especially in the posterior chain and legs.
• Flexibility (6/10): Power cleans demand good ankle, hip, and thoracic mobility while deep squats and lunges require significant hip and ankle range.
• Speed (4/10): Moderate cycling speed required during AMRAP portion, but strength work allows full recovery between attempts with no time pressure.

Movements

• Back Squat
• Reverse Lunge
• Power Clean
• Run

Benchmark Notes

This workout combines strength work (finding 3RM Back Squat and 2RM Power Clean) followed by a 20-minute AMRAP with 400m runs, 3 power cleans at 80% of 2RM, and 12 alternating reverse lunges at 80% of 2RM. Since scoring is 'Rounds + Reps', I'm focusing on the AMRAP portion. Movement breakdown per round: - 400m Run: 75-120 seconds fresh, but will degrade significantly - 3 Power Cleans at 80% 2RM: ~6-9 seconds per rep = 18-27 seconds total - 12 Alternating Reverse Lunges at 80% 2RM: ~2-3 seconds per rep = 24-36 seconds total - Transitions: ~10-15 seconds between movements Round time estimates: Round 1: 400m run (80s) + cleans (20s) + lunges (28s) + transitions (15s) = ~143 seconds Round 2: 400m run (85s) + cleans (22s) + lunges (30s) + transitions (15s) = ~152 seconds Round 3: 400m run (90s) + cleans (24s) + lunges (32s) + transitions (15s) = ~161 seconds Round 4: 400m run (95s) + cleans (26s) + lunges (34s) + transitions (15s) = ~170 seconds Round 5: 400m run (100s) + cleans (28s) + lunges (36s) + transitions (15s) = ~179 seconds Round 6: 400m run (105s) + cleans (30s) + lunges (38s) + transitions (15s) = ~188 seconds Round 7: 400m run (110s) + cleans (32s) + lunges (40s) + transitions (15s) = ~197 seconds Round 8: 400m run (115s) + cleans (34s) + lunges (42s) + transitions (15s) = ~206 seconds This is similar to Helen (3 rounds: 400m run, 21 KB swings, 12 pull-ups) but with heavier loading and more rounds. Helen anchors show L10: 7:30-8:30, L5: 10:30-11:30, L1: 15:00-18:00. However, this workout has heavier strength components and extends to 20 minutes, making it more demanding. Elite athletes (L10) should complete 8-9 rounds, managing sub-80s 400m runs throughout and handling the heavy cleans/lunges efficiently. Average athletes (L5) will complete 5-6 rounds as fatigue significantly impacts running pace and strength endurance. Beginners (L1) will struggle with the heavy loading and complete 3-4 rounds. Final targets: L10: 8.4 rounds, L5: 6.0 rounds, L1: 3.2 rounds

Modality Profile

4 movements total: Back Squat and Power Clean are weightlifting (50%), Run is monostructural (25%), and Reverse Lunge is gymnastics/bodyweight (25%)