Workout Description

Why This Workout Is Very Hard

The combination of 85% squat cleans (very heavy for most athletes) with continuous AMRAP format creates extreme difficulty. Most athletes' 85% clean is 185-225lbs, requiring near-maximal effort every 2 reps. Ring dips under heavy barbell fatigue become increasingly challenging. The 8-minute time cap forces sustained high intensity with no built-in recovery, making this accessible only to experienced athletes who can handle heavy Olympic lifting under severe fatigue.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): Ring dips will quickly exhaust triceps and chest stamina, while squat cleans tax posterior chain endurance throughout the AMRAP.
• Strength (8/10): Squat cleans at 85% demand near-maximal strength, while ring dips require significant relative strength for bodyweight pressing.
• Endurance (7/10): Eight minutes of continuous work with heavy squat cleans and ring dips creates significant cardiovascular demand and aerobic stress.
• Power (7/10): Squat cleans are explosive triple extension movements requiring significant power output from the floor to overhead position.
• Flexibility (6/10): Squat cleans require full depth mobility and thoracic extension, while ring dips demand shoulder and chest flexibility.
• Speed (4/10): Heavy squat cleans limit cycling speed, though efficient transitions between movements become important for maximizing rounds.

Movements

• Squat Clean
• Ring Dip

Benchmark Notes

This 8-minute AMRAP consists of 2 squat cleans at 85% 1RM and 9 ring dips per round. I'll analyze this by referencing the Elizabeth benchmark (21-15-9 squat clean 135/95 + ring dip) as the closest anchor. Movement Analysis: - Squat Clean at 85%: This is very heavy loading, likely 185-225/125-155 for most athletes. At this intensity, singles are required with 8-12 seconds between reps including setup and recovery. - Ring Dips: 9 reps will be broken into sets of 3-5 for most athletes, with transitions and brief rests. Round Breakdown: - Round 1 (fresh): Squat cleans 15 sec each x2 = 30 sec, transition 5 sec, ring dips in 2 sets = 20 sec, transition back = 5 sec. Total: 60 sec - Round 2: Fatigue increases squat clean time to 18 sec each = 36 sec, ring dips slightly slower = 22 sec, transitions = 10 sec. Total: 68 sec - Round 3: Squat cleans 20 sec each = 40 sec, ring dips breaking down more = 25 sec, transitions = 10 sec. Total: 75 sec - Round 4: Squat cleans 22 sec each = 44 sec, ring dips in smaller sets = 28 sec, transitions = 12 sec. Total: 84 sec Cumulative times: Round 1 at 1:00, Round 2 at 2:08, Round 3 at 3:23, Round 4 at 4:47. Most athletes will complete 4-6 rounds in 8 minutes. Elizabeth comparison: Elizabeth has 45 total squat cleans (21+15+9) at 135/95 and 45 ring dips, completed in 160-200 seconds by elite athletes. This workout has much heavier squat cleans (85% vs ~70% for most) but fewer total reps per round, making it more strength-endurance focused. Elite athletes (L10): 12+ rounds (132+ reps) Advanced (L5): 8 rounds (88 reps) Novice (L1): 4 rounds (44 reps) Final targets - L10: 132 reps, L5: 88 reps, L1: 44 reps

Modality Profile

Two movements: Squat Clean (weightlifting with barbell) and Ring Dip (gymnastics bodyweight movement). Equal split between weightlifting and gymnastics modalities.