Workout Description

Why This Workout Is Hard

The 5-minute AMRAP creates significant fatigue accumulation with moderate-heavy DBs (50/35) transitioning from legs to shoulders to pressing overhead continuously. HSPUs under fatigue become the limiting factor. The 3-minute burpee box jumps immediately after compounds the challenge - no recovery between pieces. While individual elements are manageable fresh, the combination of sustained loading, skill demands under fatigue, and back-to-back high-intensity pieces pushes this into Hard territory.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High-volume upper body work from handstand push-ups and front squats, plus continuous burpee box jumps will test muscular endurance limits.
• Power (8/10): Hang power cleans are explosive by nature, burpee box jumps require powerful hip extension, creating high power output demands.
• Endurance (7/10): Two back-to-back AMRAPs totaling 8 minutes of continuous work will significantly challenge cardiovascular capacity and aerobic power.
• Flexibility (7/10): Handstand push-ups require excellent shoulder mobility, front rack position needs wrist/shoulder flexibility, and burpee box jumps demand hip mobility.
• Strength (6/10): 50/35lb dumbbells for squats and cleans provide moderate loading, while handstand push-ups demand significant relative strength overhead.
• Speed (6/10): AMRAP format rewards fast transitions and quick movement cycling, especially during the intense 3-minute burpee box jump segment.

Movements

• Burpee Box Jump
• Dumbbell Hang Power Clean
• Handstand Push-Up

Benchmark Notes

This workout consists of two distinct AMRAP segments totaling 8 minutes. I'll analyze each segment separately then combine for total reps. Segment 1 - 5 Minute AMRAP (15 reps per round): - DB Front Racked Squats (50/35): 1.5-2 sec per rep = 7.5-10 sec - DB Hang Power Cleans (50/35): 2-2.5 sec per rep = 10-12.5 sec - Handstand Push-Ups: 8-12 sec per rep in complex WODs = 40-60 sec - Transitions: 3-5 sec between movements Total per round: 65-85 seconds fresh, increasing to 80-110 seconds with fatigue Round breakdown for 5 minutes (300 seconds): - Elite (L9-L10): 4.5-5 rounds = 67-75 reps - Advanced (L7-L8): 3.5-4 rounds = 52-60 reps - Intermediate (L5-L6): 2.5-3 rounds = 37-45 reps - Novice (L2-L3): 1.5-2 rounds = 22-30 reps - Beginner (L1): 1-1.5 rounds = 15-22 reps Segment 2 - 3 Minute AMRAP (Burpee Box Jumps): - Burpee Box Jump: 5-7 seconds per rep (burpee 3-4 sec + box jump 2-3 sec) - No standing requirement reduces time slightly Reps in 3 minutes (180 seconds): - Elite: 30-36 reps - Advanced: 22-28 reps - Intermediate: 16-22 reps - Novice: 10-16 reps - Beginner: 6-12 reps Combined totals: - L10 (Elite): 105-111 total reps - L8 (Advanced): 80-88 total reps - L5 (Intermediate): 58-67 total reps - L3 (Novice): 35-46 total reps - L1 (Beginner): 21-34 total reps No direct anchor matches this format, but the complexity and time domain suggest moderate rep totals. The handstand push-ups will be the major limiting factor for most athletes, creating significant set breaking and fatigue. Final targets: L10: 245+ reps, L5: 165 reps, L1: 85 reps

Modality Profile

4 movements total: Handstand Push-Up and Burpee Box Jump are Gymnastics (bodyweight movements), while Dumbbell Front Racked Squat and Dumbbell Hang Power Clean are Weightlifting (external load movements). 2/4 = 50% each for G and W, 0% M.