Workout Description

Why This Workout Is Hard

This workout combines heavy barbell movements (135/95 thrusters and clean & jerks) with high-skill chest-to-bar pull-ups in short, intense intervals. The 20-second AMRAPs create extreme time pressure, forcing athletes to move heavy weights rapidly while fatigued. The touch-and-go requirement on clean & jerks adds technical complexity under duress. While rest periods provide recovery, the combination of heavy loads, advanced skills, and forced pace makes this challenging for average athletes.

Training Focus

This workout develops the following fitness attributes:

• Power (9/10): Touch-and-go power clean and jerks are purely explosive, while 20-second AMRAPs demand maximum power output in short bursts.
• Stamina (8/10): High-intensity intervals with moderate loads will exhaust grip strength and muscular endurance, particularly in pulling and pressing movements across multiple rounds.
• Speed (8/10): 20-second sprint intervals require rapid cycling and quick transitions between movements to maximize reps in the limited time windows.
• Endurance (7/10): Five rounds of 20-second AMRAPs with rest periods creates significant cardiovascular demand, especially with the bike calories testing aerobic power.
• Strength (6/10): 135/95lb thrusters and power clean and jerks require substantial strength, while chest-to-bar pull-ups demand good relative strength capabilities.
• Flexibility (4/10): Thrusters require overhead mobility, power clean and jerks need full-body flexibility, and chest-to-bar pull-ups demand shoulder range of motion.

Movements

• Air Bike
• Chest-to-Bar Pull-Up
• Thruster
• Touch and Go Power Clean and Jerk

Benchmark Notes

This workout consists of 5 rounds of three 20-second AMRAPs with 60-second rests between each station. Let me break down each movement: Movement 1 - Chest-to-Bar Pull-Ups (3 reps per cycle): - Elite athletes can cycle C2B pull-ups at ~1.5 sec/rep when fresh - In 20 seconds: Elite 12-13 reps, Advanced 9-10 reps, Intermediate 6-7 reps, Novice 3-4 reps - Over 5 rounds with fatigue: Elite 55-60 total, Advanced 40-45, Intermediate 25-30, Novice 12-18 Movement 2 - Bike Calories: - Elite athletes: 15-18 cals in 20 seconds when fresh - Advanced: 12-14 cals, Intermediate: 9-11 cals, Novice: 6-8 cals - Over 5 rounds: Elite 70-80 total, Advanced 55-65, Intermediate 40-50, Novice 25-35 Movement 3 - Touch-and-Go Power Clean & Jerks (135/95): - This is the limiting factor - heavy barbell cycling under fatigue - Elite: 8-10 reps in 20 seconds fresh, degrading to 6-7 in later rounds - Advanced: 6-7 fresh, degrading to 4-5 later - Intermediate: 4-5 fresh, degrading to 2-3 later - Novice: 2-3 fresh, degrading to 1-2 later - Over 5 rounds: Elite 35-40 total, Advanced 25-30, Intermediate 15-20, Novice 8-12 Total Rep Calculation: The workout is scored as total reps across all three movements over 5 rounds. Elite (L9-L10): 55 + 75 + 37 = ~167 reps → 330-360 range Advanced (L7-L8): 42 + 60 + 27 = ~129 reps → 270-300 range Intermediate (L5-L6): 27 + 45 + 17 = ~89 reps → 210-240 range Novice (L2-L4): 15 + 30 + 10 = ~55 reps → 150-180 range Beginner (L1): 12 + 25 + 8 = ~45 reps → 120 range The 60-second rests between stations allow for good recovery, but the cumulative fatigue across 5 rounds and the technical demand of heavy clean & jerks will be the primary limiting factors. Final targets: L10: 360 reps, L5: 240 reps, L1: 120 reps

Modality Profile

4 movements total: Chest-to-Bar Pull-Up (G), Thruster (W), Bike (M), Touch And Go Power Clean And Jerk (W). Two weightlifting movements (50%), one gymnastics (25%), one monostructural (25%).