Workout Description

Why This Workout Is Hard

This workout combines moderate-heavy barbell loads (135# power cleans, 53# KB swings) with continuous AMRAP intensity in part 1, creating significant fatigue accumulation. Part 2 adds volume with sandbag carries and push-ups. While individual movements are fundamental, the 15-minute AMRAP format with no built-in recovery, combined with the barbell cycling and grip demands, pushes most average athletes into scaling territory. The added strength work compounds fatigue.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High rep ranges across kettlebell swings, box jumps, and power cleans create substantial muscular endurance demand. Sled carries and push-ups in part 2 further tax muscular systems.
• Endurance (7/10): 15-minute AMRAP with continuous cycling of moderate-intensity movements demands sustained cardiovascular output. Box jumps and power cleans elevate heart rate significantly throughout the duration.
• Power (7/10): Box jumps and power cleans are inherently explosive movements. AMRAP format encourages fast cycling and quick transitions between power-demanding exercises, emphasizing rate of force development.
• Strength (6/10): Moderate loads (53# KB, 135# PC) with power cleans requiring significant force production. Sled carries demand sustained strength. Not maximal effort but meaningful loading throughout.
• Speed (6/10): AMRAP structure incentivizes rapid movement cycling and minimal transition time. Quick transitions between kettlebell swings, box jumps, and power cleans are essential for maximizing rounds.
• Flexibility (4/10): Box jumps and power cleans require moderate hip and ankle mobility. Sled carries and push-ups demand basic shoulder and hip range. Crossover symmetry addresses mobility but isn't primary.

Movements

• Sandbag Carry
• Push-Up
• Power Clean
• American Kettlebell Swing
• Burpee Box Jump
• Box Jump

Modality Profile

Workout contains 10 total movements: AKBS (W), Box Jump (G), Power Clean (W), Broad Jump (G), Sled Bag Carry (W), Sled Bag Over Shoulder (W), Push-ups (G), Run/Row component in Crossover Symmetry (M), and general strength work. Weightlifting dominates with 5 movements (50%), Gymnastics has 3 movements (30%), and Monostructural has 1 movement (10%). Rounded to nearest 10%.