Workout Description

Why This Workout Is Medium

This workout combines moderate skill (double unders) with light-moderate weight power cleans in a 9-minute continuous format. While 40 double unders per round is manageable for average athletes, the combination with 9 power cleans creates steady fatigue accumulation. The weight is accessible but will become challenging as rounds progress. Most athletes can complete 4-6 rounds, making this a solid medium-intensity challenge without being overwhelming.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume double unders will tax calf and shoulder stamina, while repeated power cleans challenge posterior chain muscular endurance.
• Endurance (7/10): Nine minutes of continuous work with double unders and power cleans creates significant cardiovascular demand and aerobic stress.
• Power (7/10): Double unders are explosive jumping movements and power cleans are inherently power-based, requiring rapid force development throughout.
• Speed (6/10): AMRAP format rewards fast transitions and quick cycling of both movements to maximize rounds completed in nine minutes.
• Strength (4/10): Moderate dumbbell load requires decent strength but emphasizes strength endurance over maximal force production in the power clean movement.
• Flexibility (3/10): Power cleans demand hip and ankle mobility for proper catch position, while double unders require basic shoulder and ankle range.

Movements

• Dumbbell Power Clean
• Double-Under

Benchmark Notes

This 9-minute AMRAP combines 40 double-unders with 9 DB power cleans (50/35 lbs). I'll analyze this by breaking down each movement and applying fatigue over the time domain. Movement Analysis: - 40 Double-Unders: At 0.5 sec per rep in rhythm = 20 seconds fresh, but expect 25-30 seconds accounting for trips and re-starts - 9 DB Power Cleans (50 lbs): At 2-3 seconds per rep = 18-27 seconds fresh - Transition time between movements: 3-5 seconds Round Time Calculation: - Round 1 (fresh): 25 + 20 + 5 = 50 seconds - Round 2-3: 55-60 seconds (fatigue setting in on double-unders) - Round 4-5: 60-65 seconds (grip fatigue from cleans affecting DU rhythm) - Round 6+: 65-75 seconds (significant fatigue, more DU trips, slower cleans) This doesn't directly match any iconic benchmark, but it's similar in structure to other AMRAP workouts. The closest comparison would be scaled versions of workouts like Cindy, but with different movement patterns. The double-under volume (40 per round) is substantial and will be the limiting factor for most athletes. Projected Performance by Level: - L10 (Elite): 9+ rounds - exceptional DU efficiency, minimal trips, fast powerful cleans - L5 (Average): 6 rounds - moderate DU proficiency, some trips, steady clean pace - L1 (Beginner): 3-4 rounds - frequent DU trips, slower cleans, more rest needed Final targets: L10: 8.4+ rounds, L5: 6.0 rounds, L1: 3.5 rounds

Modality Profile

Double-Under is a gymnastics movement (bodyweight coordination skill with jump rope), and Dumbbell Power Clean is a weightlifting movement (external load). Two modalities present, so 50/50 split between Gymnastics and Weightlifting.