Workout Description

Why This Workout Is Hard

The 1-mile run creates significant leg fatigue before entering a continuous AMRAP with no built-in rest. The hang power cleans at 95/65 become increasingly difficult as grip and posterior chain fatigue from the high-volume air squats and toes-to-bar. The combination of pre-fatigue from running plus 30+ minutes of continuous work with moderate loading creates substantial cumulative fatigue that will challenge most average CrossFitters.

Training Focus

This workout develops the following fitness attributes:

• Endurance (8/10): One mile run plus sustained AMRAP work creates significant cardiovascular demand over 31 minutes, testing aerobic capacity throughout.
• Stamina (7/10): High-volume toes to bar and air squats in AMRAP format will challenge upper body and leg muscular endurance significantly.
• Flexibility (6/10): Toes to bar demands significant shoulder and hip flexibility, while hang power cleans require good mobility for receiving position.
• Speed (6/10): AMRAP format rewards quick transitions and efficient movement cycling, especially important given the 31-minute time constraint.
• Power (5/10): Hang power cleans are explosive by nature, but mixed with endurance movements creates moderate overall power demand.
• Strength (4/10): Hang power cleans at 95/65 provide moderate loading, while other movements rely on bodyweight strength endurance.

Movements

• Air Squat
• Toes-to-Bar
• Run
• Hang Power Clean

Benchmark Notes

This workout consists of a 1-mile run followed by an AMRAP with the remaining time from a 31-minute cap. Breaking this down: 1-mile run times: Elite (L10) 4:30-5:00, Intermediate (L5) 6:30-7:00, Novice (L1) 10:00-12:00. This leaves approximately 26-26.5 minutes for elite athletes, 24-24.5 minutes for intermediate, and 19-21 minutes for novices to complete the AMRAP. The AMRAP consists of 10 toes-to-bar (1.5-2.5 sec/rep = 15-25 sec), 31 air squats (1-1.5 sec/rep = 31-47 sec), and 18 hang power cleans at 95/65 (2-3 sec/rep = 36-54 sec). Fresh round time: 82-126 seconds. With fatigue multipliers: Round 1: 82-126 sec, Round 2: 90-138 sec, Round 3: 98-151 sec, Round 4: 107-164 sec, Round 5: 115-177 sec, Round 6: 123-189 sec, Round 7+: 131-202+ sec. Elite athletes with ~26 minutes (1560 seconds) can complete approximately 9-10 rounds. Intermediate athletes with ~24 minutes (1440 seconds) can complete 5-6 rounds. Novice athletes with ~20 minutes (1200 seconds) can complete 2-3 rounds. This is similar to other mixed-modal AMRAPs but with the unique constraint of the mile run eating into available work time. The hang power clean loading at 95/65 is moderate and shouldn't cause significant breakdown for most athletes. Final targets: L10: 9.9 rounds, L5: 5.7 rounds, L1: 2.5 rounds.

Modality Profile

4 movements total: Run (M), Toes-to-Bar (G), Air Squat (G), Hang Power Clean (W). 2 Gymnastics movements (50%), 1 Monostructural (25%), 1 Weightlifting (25%)