Workout Description

Why This Workout Is Hard

While 80% complex max power jerks are manageable individually, the 30-second AMRAP format creates intense time pressure forcing rapid cycling under fatigue. Five rounds accumulate significant shoulder and CNS fatigue despite 60-second rest periods. The combination of heavy loading (80%) with forced pace and skill demands under accumulating fatigue pushes this beyond medium difficulty for average athletes.

Training Focus

This workout develops the following fitness attributes:

• Power (9/10): Power jerk is an explosive movement requiring rapid force production to drive the bar overhead in one motion.
• Strength (8/10): Power jerk at 80% of complex max requires significant strength to move heavy loads overhead repeatedly.
• Speed (7/10): AMRAP format demands quick cycling of heavy jerks within 30-second windows to maximize repetitions per round.
• Flexibility (6/10): Power jerk demands good shoulder, thoracic, and ankle mobility for proper receiving position and overhead stability.
• Stamina (4/10): Multiple rounds of 30-second AMRAPs will test shoulder and core stamina, though rest periods allow partial recovery.
• Endurance (3/10): Short 30-second work intervals with 60-second rest provide some cardiovascular demand but allow significant recovery between efforts.

Movements

• Power Jerk

Benchmark Notes

This workout is 5 rounds of 30-second AMRAP Power Jerks at 80% of complex max with 60-second rest between rounds. Since it's scored as 'Reps', we're tracking total repetitions across all 5 rounds. Movement Analysis: - Power Jerk at 80% complex max is a heavy load requiring singles or doubles - At 80% load, elite athletes might manage 1 rep every 2-3 seconds when fresh - Rest periods of 60 seconds allow partial recovery but fatigue accumulates Round-by-round breakdown for elite athlete: - Round 1 (fresh): 12-15 reps in 30 seconds - Round 2: 10-12 reps (slight fatigue) - Round 3: 8-10 reps (moderate fatigue) - Round 4: 6-8 reps (significant fatigue) - Round 5: 4-6 reps (heavy fatigue) - Total elite range: 40-51 reps This is similar to heavy barbell sprint work but with the unique challenge of maintaining power output across multiple short intervals. The 80% loading means even elite athletes will be limited by the weight, not just conditioning. Level distribution: - L10 (Elite): 55+ reps - maintaining high output across all rounds - L5 (Average): 35 reps - steady decline in reps per round - L1 (Beginner): 15 reps - may only manage 2-4 reps per round due to load The 60-second rest prevents complete recovery, creating a cumulative fatigue effect that separates fitness levels.

Modality Profile

Power Jerk is a weightlifting movement using a barbell with external load, making it 100% weightlifting modality