Workout Description

Why This Workout Is Very Hard

This workout combines heavy squat cleans (185/120) with continuous high-intensity work over 9 minutes. The ascending/descending rep scheme creates brutal fatigue accumulation - athletes hit 6 heavy cleans multiple times with minimal recovery from lateral burpees. The barbell cycling demands under fatigue, combined with the technical complexity of squat cleans and continuous nature of the AMRAP, creates multiple limiting factors hitting simultaneously. Most athletes will need significant scaling.

Training Focus

This workout develops the following fitness attributes:

• Power (9/10): Squat cleans are explosive triple extension movements requiring maximum power output from floor to overhead position.
• Stamina (8/10): High volume squat cleans at heavy weight combined with burpees will severely test muscular endurance, especially posterior chain and grip.
• Strength (8/10): Heavy squat cleans at 185/120 lbs require significant strength, particularly in the pull and front squat positions.
• Endurance (7/10): Nine minutes of continuous work with heavy squat cleans and burpees creates significant cardiovascular demand and aerobic stress.
• Flexibility (6/10): Squat cleans demand good ankle, hip, and thoracic mobility for proper receiving position and front rack.
• Speed (6/10): AMRAP format demands quick transitions between movements and efficient cycling of heavy barbell work under fatigue.

Movements

• Squat Clean
• Lateral Burpee Over Bar

Benchmark Notes

This is a 9-minute AMRAP with a repeating pattern: 1-1-3-3-6-6 squat cleans (185/120) and lateral barbell burpees. The pattern totals 20 reps per complete cycle (10 squat cleans + 10 burpees). I'll analyze this by breaking down movement times and fatigue patterns. Movement Analysis: - Squat Clean (185/120): This is a heavy load for most athletes. Singles will take 3-4 seconds for elite, 5-6 seconds for intermediate, 7-8 seconds for novice. The weight is significantly heavier than typical CrossFit benchmark loads. - Lateral Barbell Burpee: These take 4-5 seconds each due to the lateral movement over the barbell. Cycle Breakdown (fresh state): - 1 squat clean + 1 burpee: 7-9 seconds - 3 squat cleans + 3 burpees: 21-27 seconds - 6 squat cleans + 6 burpees: 42-54 seconds - Total cycle time: 70-90 seconds fresh Fatigue Considerations: The heavy squat cleans will cause significant fatigue, especially in the grip and legs. By minute 3-4, athletes will need longer rest between reps. The burpees compound the fatigue with additional cardiovascular stress. Projected Performance: - Elite (L9-L10): Complete 3+ full cycles = 300+ reps in 9 minutes - Advanced (L7-L8): Complete 2.5-3 cycles = 240-270 reps - Intermediate (L5-L6): Complete 2-2.5 cycles = 180-210 reps - Novice (L1-L3): Complete 1-1.5 cycles = 60-120 reps The heavy loading makes this significantly more challenging than typical AMRAP workouts. I referenced the Elizabeth benchmark (squat clean 135/95) as an anchor, but this workout uses 50+ pounds more weight, which dramatically slows the pace and increases fatigue. Final targets: L10: 300+ reps, L5: 180 reps, L1: 60 reps

Modality Profile

Squat Clean is a weightlifting movement with external load (barbell), while Lateral Burpee Over Bar is a bodyweight gymnastics movement. Two modalities present: 50% Weightlifting, 50% Gymnastics.