Workout Description

Why This Workout Is Hard

The workout appears incomplete (missing clean weight specification), but assuming moderate-heavy loads, this becomes challenging due to the continuous 8-minute format with no built-in rest. Heavy cleans require significant recovery between sets, but the AMRAP structure forces athletes to work through fatigue. Ring dips will quickly accumulate shoulder and tricep fatigue, making subsequent clean attempts more difficult. The combination of heavy barbell cycling with bodyweight pressing under time pressure creates multiple limiting factors simultaneously.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): Ring dips will quickly exhaust triceps and chest stamina, while cleans tax posterior chain endurance over multiple rounds of this couplet.
• Power (8/10): Cleans are inherently explosive movements requiring rapid force development from floor to shoulders, dominating the power demand of this workout.
• Endurance (7/10): Eight minutes of continuous work with minimal rest creates significant cardiovascular demand, requiring sustained aerobic output throughout the AMRAP format.
• Strength (7/10): Cleans at 'above weight' suggest moderate to heavy loading, requiring significant strength for the pull and catch phases repeatedly.
• Flexibility (6/10): Cleans demand good ankle, hip, and thoracic mobility for proper receiving position, while ring dips require shoulder and chest flexibility.
• Speed (6/10): AMRAP format rewards quick transitions between movements and efficient cycling, though heavy cleans may limit overall movement speed.

Movements

• Ring Dip
• Clean

Benchmark Notes

This 8-minute AMRAP with 2 cleans and 8 ring dips is most similar to Elizabeth (21-15-9 squat clean 135/95 + ring dip), but in AMRAP format instead of for time. Since no weight is specified for the cleans, I'm assuming moderate loading around 135/95 lbs based on the pairing with ring dips. Movement analysis: Clean (135/95): 3-4 seconds per rep when fresh, Ring Dip: 2-3 seconds per rep when fresh. One round = 2 cleans + 8 ring dips = 6-8 seconds + 16-24 seconds = 22-32 seconds fresh. With transitions and setup between movements, estimate 25-35 seconds per round initially. Fatigue progression: Round 1-2: 30 seconds/round, Round 3-4: 33 seconds/round (10% slower), Round 5-6: 36 seconds/round (20% slower), Round 7-8: 40 seconds/round (33% slower), Round 9+: 45+ seconds/round (50%+ slower). Ring dips become the limiting factor as grip and tricep fatigue accumulates. Set breaking will occur: cleans likely stay as singles/doubles, ring dips break from 8 to 5-3, 4-2-2, then singles with rest. Elite athletes (L10): 8-9 complete rounds, maintaining larger ring dip sets longer. Advanced (L7-L8): 7-8 rounds, moderate set breaking. Intermediate (L5): 6 rounds, significant set breaking in final rounds. Novice (L1-L3): 3.5-5 rounds, early set breaking and longer rest periods. Since this uses an AMRAP format rather than Elizabeth's for-time structure, I'm scaling from Cindy (20-min AMRAP) proportionally. Cindy L10 achieves 25-30 rounds in 20 minutes (1.25-1.5 rounds/minute), so in 8 minutes that would be 10-12 rounds. However, this workout is significantly more demanding with heavy cleans and ring dips vs. bodyweight movements, so reducing by about 25-30%. Final targets: L10: 8.5+ rounds, L5: 6 rounds, L1: 3.5 rounds.

Modality Profile

Clean is a weightlifting movement with external load (barbell), Ring Dip is a gymnastics bodyweight movement. Two modalities split evenly.