Workout Description

Why This Workout Is Hard

The 155/100lb hang power cleans are moderately heavy for most athletes, requiring technical proficiency under fatigue. Combined with chest-to-bar pull-ups in a 10-minute AMRAP format, this creates significant grip and posterior chain fatigue accumulation with no built-in rest. The continuous nature prevents recovery between rounds, and most athletes will hit muscular failure on pull-ups after 3-4 rounds, requiring frequent breaking of sets.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High-rep chest-to-bar pull-ups will quickly exhaust upper body pulling stamina, while repeated hang power cleans challenge posterior chain endurance.
• Endurance (7/10): Ten minutes of continuous work with minimal rest creates significant cardiovascular demand, requiring sustained aerobic capacity throughout the AMRAP format.
• Power (7/10): Hang power cleans are inherently explosive movements requiring hip drive and speed under the bar, maintaining power output becomes challenging.
• Strength (6/10): 155/100lb hang power cleans require moderate strength levels, while chest-to-bar pull-ups demand solid relative strength for multiple repetitions.
• Speed (6/10): AMRAP format rewards quick transitions between movements and efficient cycling of both power cleans and pull-ups to maximize rounds.
• Flexibility (4/10): Hang power cleans require hip and ankle mobility for proper receiving position, chest-to-bar demands shoulder and thoracic spine flexibility.

Movements

• Hang Power Clean
• Chest-to-Bar Pull-Up

Benchmark Notes

This is a 10-minute AMRAP with 4 Hang Power Cleans (155/100) and 8 Chest-to-Bar Pull-Ups per round. I'll analyze this movement by movement with fatigue considerations. Movement Analysis: - Hang Power Clean (155/100): At this load (~70-80% of typical athlete's 1RM clean), expect 2-3 seconds per rep when fresh, increasing to 3-4 seconds under fatigue. The 4 reps will likely be done as singles or doubles with brief rests. - Chest-to-Bar Pull-Ups: More demanding than regular pull-ups, expect 1.5-2.5 seconds per rep when fresh, degrading to 2.5-3.5 seconds under fatigue. Most athletes will break these into sets of 3-5 reps. Round Breakdown: - Round 1 (fresh): HPC 4 reps × 2.5 sec = 10 sec, C2B 8 reps × 2 sec = 16 sec, transitions 5 sec = 31 sec total - Round 2-3: Apply 1.1x fatigue = 34 sec per round - Round 4-5: Apply 1.2x fatigue = 37 sec per round - Round 6-7: Apply 1.3x fatigue = 40 sec per round - Round 8-9: Apply 1.4x fatigue = 43 sec per round - Round 10+: Apply 1.5x fatigue = 47 sec per round Set breaking becomes more frequent after round 4, with HPC likely becoming all singles and C2B breaking into smaller sets (3-2-2-1 pattern). Cumulative time analysis: - 6 rounds: ~210 seconds (3.5 min) - 8 rounds: ~290 seconds (4.8 min) - 10 rounds: ~380 seconds (6.3 min) - 12 rounds: ~480 seconds (8.0 min) This workout combines heavy barbell cycling with high-skill gymnastics, creating significant grip and posterior chain fatigue. The 155/100 lb load is challenging enough to force singles for most athletes by mid-workout, while the chest-to-bar requirement adds technical difficulty under fatigue. Final targets: L10: 10.9+ rounds, L5: 6.7 rounds, L1: 3.5 rounds

Modality Profile

Two movements: Hang Power Clean (Weightlifting) and Chest-to-Bar Pull-Up (Gymnastics). Equal split between W and G modalities.