Workout Description

Why This Workout Is Medium

The 16-min AMRAP uses light loading (95/65 cleans) and manageable rep schemes, but the real challenge is the 5x10 heavy shoulder press immediately preceding it. That volume pre-fatigues the shoulders and triceps, making the 8 push-ups per round progressively harder. T2B add grip and skill demand. Cumulatively, this is a solid session that most average athletes can complete, but the pressing fatigue bleeds meaningfully into the metcon.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): Heavy 5x10 shoulder press builds significant pressing muscular endurance. The AMRAP layers T2B core stamina, push-up volume, and repeated power cleans, creating substantial total muscular endurance demand across multiple muscle groups.
• Strength (7/10): Heavy 5x10 shoulder press is the strength anchor, pushing near-maximal pressing capacity over high volume. The touch-and-go clean and jerks at the same load add a bonus strength stimulus post-fatigue.
• Power (6/10): Power cleans in the AMRAP and touch-and-go clean and jerks in the strength block are explicitly explosive movements. However, shoulder press and push-ups temper overall power emphasis to a moderate-high level.
• Endurance (6/10): The 16-minute AMRAP sustains elevated heart rate across three movements cycling continuously. Duration and density create moderate aerobic demand, though moderate weights prevent true high-intensity cardio stress.
• Speed (5/10): AMRAP format incentivizes efficient transitions and consistent cycling. The 8-rep scheme per movement is manageable, but power cleans require technical pacing, making sprint-style cycling impractical across 16 minutes.
• Flexibility (5/10): T2B demands active hip flexor and lat flexibility. Clean and jerks require thoracic extension and overhead lockout mobility. Shoulder press demands proper overhead positioning, creating moderate but meaningful mobility requirements throughout.

Movements

• Shoulder Press
• Push-Up
• Bear Crawl
• Power Clean
• Toes-to-Bar
• Clean and Jerk

Modality Profile

6 total movements split evenly between Gymnastics and Weightlifting. Gymnastics (3): Bear Crawl, Toes-to-Bar, Push-Up. Weightlifting (3): Shoulder Press, Clean and Jerk, Power Clean. No monostructural movements present.