Workout Description

Why This Workout Is Hard

The workout appears incomplete (missing clean weight specification), but assuming moderate-heavy loads (135-155+), this becomes challenging due to the continuous 8-minute format with no built-in rest. Heavy cleans require significant energy and technique, while ring dips demand upper body strength and stability. The low rep scheme (2+8) creates short, intense intervals that accumulate fatigue quickly over 8 minutes, making this demanding for average athletes.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): Ring dips will quickly exhaust triceps and chest stamina, while cleans tax posterior chain endurance over multiple rounds in eight minutes.
• Power (8/10): Cleans are inherently explosive, requiring rapid force development from floor to shoulders, making power a primary demand of this couplet.
• Endurance (7/10): Eight minutes of continuous work with minimal rest creates significant cardiovascular demand, requiring sustained aerobic output throughout the AMRAP format.
• Strength (7/10): Cleans at 'above weight' suggest moderate to heavy loading, requiring significant strength for the pulling movement pattern throughout the workout.
• Speed (6/10): AMRAP format rewards quick transitions between movements and efficient cycling, though heavy cleans may limit overall movement speed and pacing.
• Flexibility (4/10): Cleans demand ankle, hip, and shoulder mobility for proper receiving position, while ring dips require shoulder and thoracic spine flexibility.

Movements

• Ring Dip
• Clean

Benchmark Notes

This 8-minute AMRAP with 2 cleans and 8 ring dips is most similar to Elizabeth (21-15-9 squat clean 135/95 + ring dip), but in AMRAP format instead of for time. Each round consists of 2 cleans + 8 ring dips = 10 total reps per round. Movement analysis: Clean (power clean assumed at moderate weight): 2-3 seconds per rep when fresh, so 2 cleans = 4-6 seconds. Ring dips: 2-3 seconds per rep when fresh, so 8 ring dips = 16-24 seconds. Fresh round time: 20-30 seconds. However, this combination creates significant fatigue patterns. Ring dips heavily tax shoulders and triceps, while cleans require explosive power and grip strength. By round 3-4, ring dips will start breaking into smaller sets (5+3, 4+2+2, etc.) with 3-8 second rests between sets. Cleans will slow as grip and CNS fatigue accumulates. Round progression: Rounds 1-2: 25-35 seconds each (1.0x multiplier), Rounds 3-4: 30-42 seconds each (1.2x multiplier), Rounds 5-6: 36-50 seconds each (1.4x multiplier), Rounds 7-8: 42-60 seconds each (1.6x multiplier), Rounds 9+: 48-70 seconds each (1.8x+ multiplier). Elite athletes (L10) can maintain better pacing and complete 8-9 rounds, intermediate athletes (L5) will complete 5-6 rounds with significant slowdown, and beginners (L1) may only complete 3-4 rounds as ring dips become very challenging. Using Elizabeth as reference point but adjusting for AMRAP format and shorter time domain, the benchmarks reflect the high skill and strength demands of this combination.

Modality Profile

Clean is a weightlifting movement with external load (barbell), Ring Dip is a gymnastics bodyweight movement. Two modalities present, split 50/50.