What is a good score for Outcast (Heavy)- RX?

Outcast (Heavy)- RX scores vary based on fitness level and experience. Track your personal progress over time.

What is considered a good Outcast (Heavy)- RX score?

A good Outcast (Heavy)- RX score depends on your individual fitness level and experience. Focus on improvement over absolute numbers.

What should I aim for in Outcast (Heavy)- RX?

Your Outcast (Heavy)- RX approach should be challenging but sustainable. Focus on maintaining good form throughout the workout.

How do I scale Outcast (Heavy)- RX?

Outcast (Heavy)- RX can be scaled by reducing weights, modifying movements (like assisted pull-ups), or adjusting volume. Consult with a coach for personalized scaling options.

What muscles does Outcast (Heavy)- RX work?

Outcast (Heavy)- RX primarily works the muscles involved in Power Clean, Chest-to-Bar Pull-Up, Double-Under. This workout develops muscular endurance, explosive power.

Outcast (Heavy)- RX WOD - Scaling & Strategy

Workout Description

Metabolic Conditioning Prep:Power Clean Prep-review the Power Clean with a Barbell as:Dip Shrug—Muscle Clean—Hang Power Clean—Power CleanThen, perform:3×5 reps2×3 reps* Add load each round.* Go over working weight for the sets of 3 to feel a little overload stimulus before the workout.* Rest as needed between sets. Prep for the Workout-Bring weight back down to workout weight.1 x max-set Unbroken Double-unders (stop if you go past 70)1 x 10 Pull-ups (use workout modification) Metabolic Conditioning: AMRAP 16“Outcast”5 Power Cleans (185/135 lb.)8 Chest-to-bar Pull-ups 30 Double-undersScore- Rounds and Reps

Why This Workout Is Hard

The 16-minute AMRAP combines moderate-heavy power cleans (185/135) with chest-to-bar pull-ups and double-unders in continuous cycling. While individual loads aren't maximal, the relentless format with no built-in recovery, skill demands under fatigue (power cleans + CTB pull-ups), and grip/shoulder interference across all three movements create significant cumulative fatigue. Average athletes will complete 4-6 rounds but experience substantial intensity.

Training Focus

This workout develops the following fitness attributes:

Stamina (8/10): High-rep pull-ups and double-unders repeated across multiple rounds test muscular endurance. Power cleans at moderate load accumulate fatigue over 16 minutes.

Power (8/10): Power cleans are inherently explosive movements. Chest-to-bar pull-ups require explosive hip extension. Double-unders demand rapid ankle/calf power. High power emphasis throughout.

Endurance (7/10): 16-minute AMRAP with continuous cycling of power cleans and pull-ups demands sustained cardiovascular output. Double-unders add aerobic demand, though not a pure cardio marathon.

Speed (7/10): 16-minute AMRAP format demands quick movement cycling and minimal rest. Double-unders require rapid hand/wrist speed. Transitions between movements must be efficient.

Strength (6/10): 185/135 lb power cleans represent moderate-to-heavy loads requiring significant force production. Strength prep with overload stimulus primes neuromuscular system before AMRAP.

Flexibility (4/10): Power cleans demand shoulder mobility and hip flexibility. Pull-ups require shoulder range. Double-unders minimal mobility need. Overall moderate ROM demands.

Attribute	Score	Explanation
Endurance	7/10	16-minute AMRAP with continuous cycling of power cleans and pull-ups demands sustained cardiovascular output. Double-unders add aerobic demand, though not a pure cardio marathon.
Stamina	8/10	High-rep pull-ups and double-unders repeated across multiple rounds test muscular endurance. Power cleans at moderate load accumulate fatigue over 16 minutes.
Strength	6/10	185/135 lb power cleans represent moderate-to-heavy loads requiring significant force production. Strength prep with overload stimulus primes neuromuscular system before AMRAP.
Flexibility	4/10	Power cleans demand shoulder mobility and hip flexibility. Pull-ups require shoulder range. Double-unders minimal mobility need. Overall moderate ROM demands.
Power	8/10	Power cleans are inherently explosive movements. Chest-to-bar pull-ups require explosive hip extension. Double-unders demand rapid ankle/calf power. High power emphasis throughout.
Speed	7/10	16-minute AMRAP format demands quick movement cycling and minimal rest. Double-unders require rapid hand/wrist speed. Transitions between movements must be efficient.

Attribute

Score

Explanation

Endurance

7/10

16-minute AMRAP with continuous cycling of power cleans and pull-ups demands sustained cardiovascular output. Double-unders add aerobic demand, though not a pure cardio marathon.

Stamina

8/10

High-rep pull-ups and double-unders repeated across multiple rounds test muscular endurance. Power cleans at moderate load accumulate fatigue over 16 minutes.

Strength

6/10

185/135 lb power cleans represent moderate-to-heavy loads requiring significant force production. Strength prep with overload stimulus primes neuromuscular system before AMRAP.

Flexibility

4/10

Power cleans demand shoulder mobility and hip flexibility. Pull-ups require shoulder range. Double-unders minimal mobility need. Overall moderate ROM demands.

Power

8/10

Power cleans are inherently explosive movements. Chest-to-bar pull-ups require explosive hip extension. Double-unders demand rapid ankle/calf power. High power emphasis throughout.

Speed

7/10

16-minute AMRAP format demands quick movement cycling and minimal rest. Double-unders require rapid hand/wrist speed. Transitions between movements must be efficient.

Difficulty:

Hard

Modality:

Your Scores:

Workout Description

Why This Workout Is Hard

Training Focus

Movements

Modality Profile

Training Profile

Outcast (Heavy)- RX

Training Profile

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