Workout Description

Why This Workout Is Hard

The 12-minute AMRAP with paired barbell cycling (6 squat cleans + 6 S2OH) plus 28 double-unders and 9 burpees each round creates high continuous demand. There's little natural rest, shoulders and legs get taxed by repeated barbell transitions, and DU skill or burpee intensity interrupts rhythm - producing significant fatigue in lungs and shoulders. Average CrossFitter will likely need to break sets or scale, so Hard.

Movements

• Squat Clean
• Shoulder-to-Overhead
• Burpee
• Double-Under

Scaling Options

Weight reductions: reduce barbell to 70–85% of Rx for power endurance (e.g., if Rx 135/95 → try 95/65 or 75/45). For athletes who need a larger reduction, 50–60% Rx keeps stimulus while preserving form. Movement substitutions: - Squat cleans → power cleans, dumbbell/KB cleans, or hang cleans. - Shoulder-to-overhead → push-press, push-jerk, or dumbbell push-press; strict press only if you lower reps/weight. - Double-unders → single-unders (1:1), or 2 single-unders per DU if counting. - Burpees → incline burpees, step-back burpees, or burpee-to-target (reduce jump). Volume modifications: reduce DU count to 20 or 15, reduce burpees to 6, or reduce rounds by shortening time (see below). Time adjustments: shorten AMRAP to 8–10 minutes for beginners or athletes returning from injury; advanced athletes can add 2–4 minutes to increase stimulus.

Scaling Explanation

When to scale: scale if you cannot perform most of the cleans and S2OH unbroken with sound technique, cannot string at least 10–15 DUs without prolonged rest, or your technique breaks down (rounded back on cleans, crooked lockout, wild jumping on DUs). Prioritize technique and safety over load — reduce weight or change variation so you can keep movement quality and intensity. Maintain the intended stimulus by preserving work density (shorter rests or slightly reduced reps rather than grinding slowly). Target completion/effort: aim for RPE 7.5–8.5 (hard but sustainable). Expected rounds in 12 minutes: beginner 2–4 rounds, intermediate 4–6 rounds, advanced 6–8+ rounds. If you fall well below the expected range or can’t keep a steady pace for 2 rounds, scale down.

Intended Stimulus

Moderate-duration (8–15 min) AMRAP emphasizing glycolytic power with a meaningful oxidative contribution. Trains power-endurance and repeat strength (cleans + shoulder-to-overhead) while stressing conditioning and movement efficiency (double-unders + burpees). Primary challenge: conditioning under technique demand — power endurance/conditioning with skill and muscular endurance components.

Coach Insight

Pacing strategy: start controlled — find a pace you can hold for multiple rounds. Treat the first 1–2 rounds as a tech-focused pace check, then settle into a sustainable hard pace (RPE ~8). Aim to push but avoid redlining on round 1. Movement tips and technique cues: - Squat cleans: keep the bar close, pull under quickly, receive in an athletic tall chest position; if depth/tech breaks, switch to power cleans. - Double-unders: stay relaxed, use small wrist-driven jumps, keep ankles light and knees soft; break into short sets (e.g., 2x14 or 4x7) if needed. - Shoulder-to-overhead: use hips when possible (push jerk/push press) to protect shoulders; lock the press overhead with a stable core. - Burpees: efficient chest-to-floor and quick pop-up; use a hollow-body jump-back if energy allows. Common mistakes to avoid: - Going all-out first round and blowing up. - Grinding heavy singles on cleans until form collapses. - Standing up too tall between reps on cleans or over-jumping DUs. - Long pauses between movements instead of short, strategic rests. Rep-scheme suggestions: - Cleans & S2OH: do 3-3, 2-2-2, or keep them unbroken only if you can maintain form. - DUs: break into manageable sets (e.g., 14+14, 7x4) and use brief micro-rests to keep tempo. - Burpees: break into 5+4 or 3+3+3 depending on fatigue; link with the bar smoothly to maintain rhythm.