Workout Description

Why This Workout Is Hard

The 3RM front squat creates significant leg fatigue before the metcon. Clean & jerks at 80% of that 3RM (likely 185-225lbs for average athletes) are heavy barbell cycling movements that become exponentially harder under fatigue from the 1400m run. The continuous AMRAP format prevents recovery, and the combination of heavy Olympic lifting after running with pre-fatigued legs from squatting creates multiple limiting factors simultaneously.

Training Focus

This workout develops the following fitness attributes:

• Strength (8/10): Finding a 3RM front squat is pure maximal strength testing, and the 80% clean & jerks maintain high strength demands throughout.
• Endurance (7/10): The 1400m run followed by continuous AMRAP creates significant cardiovascular demand, testing aerobic capacity throughout the 20-minute time domain.
• Power (7/10): Clean & jerks are explosive movements requiring hip drive and speed under the bar, while box jumps add plyometric power demands.
• Stamina (6/10): Heavy clean & jerks at 80% combined with box jumps and sit-ups in AMRAP format will challenge muscular endurance across multiple muscle groups.
• Flexibility (6/10): Front squats require ankle and hip mobility, clean & jerks demand shoulder flexibility, and the combination challenges range of motion significantly.
• Speed (4/10): AMRAP format requires efficient transitions between movements, though heavy loads limit cycling speed compared to lighter metcons.

Movements

• Front Squat
• Sit-Up
• Run
• Clean and Jerk
• Box Jump

Benchmark Notes

This workout has two distinct phases: 1) Find 3RM Front Squat (15 min), 2) 1400m run + AMRAP (20 min). Since scoring is 'Rounds + Reps', we focus on the AMRAP portion. The AMRAP consists of 3 Clean & Jerk @ 80% of 3RM Front Squat, 6 Box Jumps (24/20), 9 Sit Ups - total 18 reps per round. Using Cindy (AMRAP 20: 5 pull-up + 10 push-up + 15 air squat) as anchor: L10: 25-30 rounds, L5: 15-18 rounds, L1: 6-8 rounds. However, this workout is significantly harder due to: 1) 1400m run fatigue (3.5 laps, ~5-7 minutes), 2) Heavy Clean & Jerks at 80% of 3RM (expect 185-225/125-155 range), 3) Only ~13-15 minutes remaining for AMRAP after run. Movement breakdown per round: Clean & Jerk (3 reps): 15-21 sec (singles with rest), Box Jumps (6 reps): 9-12 sec, Sit Ups (9 reps): 9-12 sec, transitions: 3-5 sec. Total per round: 36-50 sec fresh, but heavy C&J will force longer breaks. Round 1-2: 45-50 sec, Round 3-4: 55-65 sec (fatigue), Round 5+: 70-90 sec (significant breakdown on C&J). With 13-15 min available post-run: Elite athletes might complete 10-12 rounds, intermediate 5-7 rounds, beginners 2-4 rounds. This is roughly 60-70% of Cindy performance due to the run fatigue and heavy loading. Final targets: L10: 10.0 rounds, L5: 5.7 rounds, L1: 2.5 rounds.

Modality Profile

5 movements total: Box Jump and Sit-Up are Gymnastics (2/5 = 40%), Run is Monostructural (1/5 = 20%), Front Squat and Clean and Jerk are Weightlifting (2/5 = 40%)