Workout Description

Why This Workout Is Hard

This 15-minute AMRAP combines moderate-heavy power cleans (155/105) with high-skill double-unders and metabolically demanding burpees in continuous fashion. The barbell weight forces smaller sets while double-unders require coordination under fatigue. Burpees compound the cardiovascular stress with no built-in recovery. The combination of skill demands, moderate loading, and sustained high intensity over 15 minutes creates significant fatigue accumulation that will challenge most average CrossFitters.

Training Focus

This workout develops the following fitness attributes:

• Endurance (8/10): A 15-minute AMRAP with continuous movement creates significant cardiovascular demand, requiring sustained aerobic capacity throughout the time domain.
• Power (8/10): Power cleans are explosive by nature, double-unders require rapid rope turnover, and burpees demand quick transitions and jumping power.
• Stamina (7/10): High-volume double-unders and burpees will test muscular endurance, while power cleans challenge grip and posterior chain stamina over multiple rounds.
• Speed (7/10): Fast cycling between movements is crucial for maximizing rounds, with minimal rest between double-unders, cleans, and burpees creating time pressure.
• Strength (6/10): Power cleans at 155/105 lbs require moderate to heavy loading, demanding significant strength from the posterior chain and upper body.
• Flexibility (4/10): Power cleans require good hip and ankle mobility, while burpees demand shoulder flexibility and hip extension range of motion.

Movements

• Double-Under
• Power Clean
• Bar-Facing Burpee

Benchmark Notes

This 15-minute AMRAP contains 30 double-unders, 10 power cleans (155/105), 30 double-unders, and 10 barbell-facing burpees per round. I'll analyze each movement and apply fatigue multipliers. Movement breakdown per round: - 60 double-unders total: At 0.5 sec per rep in rhythm = 30 seconds fresh, but expect breaks and missed reps to add 15-20 seconds, so ~45-50 seconds - 10 power cleans at 155/105: Heavy load requiring singles or doubles. At 3-4 sec per rep plus rest = 45-60 seconds - 10 barbell-facing burpees: 4-5 sec per rep = 40-50 seconds - Transitions between movements: ~10-15 seconds total Round time estimates: - Round 1 (fresh): 140-175 seconds (2:20-2:55) - Round 2: 150-190 seconds (fatigue 1.1x) - Round 3: 165-210 seconds (fatigue 1.2x) - Round 4: 180-230 seconds (fatigue 1.3x) - Round 5+: 200+ seconds (significant fatigue) This workout combines high-skill cardio (double-unders), heavy strength (power cleans), and metabolic conditioning (burpees). The heavy barbell work will be the primary limiting factor, especially as grip and posterior chain fatigue accumulates. Using Cindy (20-min AMRAP) as a reference anchor, which sees L10: 25-30 rounds, L5: 15-18 rounds, L1: 6-8 rounds, I need to adjust for the much heavier loading and longer round times in this workout. Where Cindy rounds take 40-60 seconds, this workout's rounds take 140-230+ seconds. Elite athletes (L10) might complete 8-9 rounds, maintaining sub-3 minute rounds for most of the workout. Average CrossFitters (L5) would likely complete 6 full rounds, with rounds extending to 3+ minutes due to barbell fatigue. Beginners (L1) might complete 3-4 rounds, needing significant rest between heavy cleans and struggling with double-under efficiency. Final targets: L10: 8.4+ rounds, L5: 6.0 rounds, L1: 3.5 rounds

Modality Profile

Double-Under and Bar-Facing Burpee are gymnastics movements (bodyweight coordination and bodyweight movement respectively), while Power Clean is a weightlifting movement. With 2 out of 3 movements being gymnastics, the breakdown is approximately 67% G, 33% W.