Workout Description

Why This Workout Is Hard

The 3RM back squat under time pressure creates significant neural fatigue before the AMRAP. Using 50% of that max for power cleans and thrusters means moderate-heavy loads (likely 135-155+ for average athletes) performed continuously for 20 minutes. The barbell cycling between cleans and thrusters with no rest, combined with double-unders, creates substantial grip and metabolic fatigue accumulation that will force most athletes to break frequently.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume of compound movements over 20 minutes will heavily tax muscular endurance, particularly shoulders, legs, and grip from repeated barbell cycling.
• Endurance (7/10): The 20-minute AMRAP creates significant cardiovascular demand, especially with continuous cycling through power cleans, thrusters, and double unders without programmed rest.
• Power (7/10): Power cleans are inherently explosive, thrusters require rapid hip extension, and double unders demand quick, coordinated power output from calves and shoulders.
• Strength (6/10): Finding a 3RM back squat tests near-maximal strength, while the AMRAP uses moderate loads at 50% for sustained strength endurance.
• Speed (6/10): Success depends on efficient barbell cycling, quick transitions between movements, and maintaining double under rhythm without breaks for maximum rounds.
• Flexibility (4/10): Power cleans require good hip and ankle mobility, thrusters demand overhead flexibility, and back squats need adequate hip and ankle range of motion.

Movements

• Back Squat
• Power Clean
• Thruster
• Double-Under

Benchmark Notes

This workout combines a 3RM back squat strength component followed by a 20-minute AMRAP using 50% of that 3RM for power cleans and thrusters, plus double unders. The AMRAP portion is the scored element. Movement analysis per round: - 5 Power Cleans at 50% 3RM: Moderate load, approximately 2.5-3 sec per rep = 12-15 sec - 4 Thrusters at 50% 3RM: Same load as cleans, 3-3.5 sec per rep = 12-14 sec - 40 Double Unders: In rhythm, 0.5 sec per rep = 20 sec - Transitions between movements: 3-5 sec each = 6-10 sec total Round 1 (fresh): 50-54 seconds Rounds 2-3: Apply 1.1x fatigue = 55-59 seconds Rounds 4-6: Apply 1.2x fatigue = 60-65 seconds Rounds 7-9: Apply 1.3x fatigue = 65-70 seconds Rounds 10+: Apply 1.4-1.5x fatigue = 70-80 seconds This resembles a scaled version of classic barbell + gymnastics AMRAPs. Using Cindy (20-min AMRAP: 5 pull-ups, 10 push-ups, 15 air squats) as an anchor where L10 achieves 25-30 rounds, L5 gets 15-18 rounds, and L1 manages 6-8 rounds. However, this workout has heavier barbell movements that will create more fatigue than Cindy's bodyweight movements. Adjusting downward from Cindy due to barbell loading: - L10 (Elite): 10-11 rounds (vs Cindy's 25-30) - L5 (Average): 6-7 rounds (vs Cindy's 15-18) - L1 (Beginner): 3-4 rounds (vs Cindy's 6-8) Final targets: L10: 10.9 rounds, L5: 6.7 rounds, L1: 3.5 rounds

Modality Profile

4 movements total: Back Squat (W), Power Clean (W), Thruster (W), Double-Under (G). Three weightlifting movements and one gymnastics movement gives 75% weightlifting, 25% gymnastics.