Workout Description

Why This Workout Is Hard

This workout combines moderate-heavy loads (135/95 squat cleans, 225/155 deadlifts) with high-skill gymnastics movements in continuous 6-minute AMRAPs. The ascending rep scheme creates significant fatigue accumulation, making later rounds increasingly difficult. Squat cleans demand full-body coordination under fatigue, while handstand push-ups require shoulder strength after grip-intensive deadlifts. The 3-minute rest provides some recovery, but most athletes will need to scale weights or movements to maintain intensity throughout both AMRAPs.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): Ascending ladder format with grip-intensive toes-to-bar and HSPU creates severe muscular endurance demands, especially in shoulders and core.
• Endurance (7/10): Two 6-minute AMRAPs with 3-minute rest creates significant cardiovascular demand, requiring sustained aerobic output across multiple high-intensity intervals.
• Flexibility (7/10): Toes-to-bar demands exceptional shoulder and hip flexibility, while handstand push-ups require significant shoulder mobility and thoracic extension.
• Strength (6/10): Moderate loads on squat cleans (135/95) and deadlifts (225/155) combined with bodyweight strength movements require solid strength foundation.
• Speed (6/10): AMRAP format rewards quick transitions and efficient movement cycling, especially as fatigue accumulates in the ascending ladder pattern.
• Power (5/10): Squat cleans require explosive hip extension and speed under the bar, while other movements are more strength-endurance focused.

Movements

• Squat Clean
• Toes-to-Bar
• Deadlift
• Handstand Push-Up

Benchmark Notes

This is two separate 6-minute ascending ladders with a 3-minute rest: toes-to-bar plus 135 lb squat cleans, then HSPU plus 225 lb deadlifts. L6 (~165 reps) reflects about 14 reps/min across the working time with meaningful barbell and gymnastics fatigue. L7 (~190 reps) requires a stronger first ladder and nearly completing the 18/18 round in the second ladder; L9-L10 require unusually high HSPU/deadlift density after already accumulating TTB and squat clean fatigue.

Modality Profile

4 movements total: Toes-to-Bar and Handstand Push-Up are Gymnastics (bodyweight), Squat Clean and Deadlift are Weightlifting (external load). 2/4 = 50% each for G and W, 0% M.