Workout Description

Why This Workout Is Hard

The 5RM back squat creates significant leg fatigue before the AMRAP begins. The 55% loading (roughly 185-225lbs for average athletes) becomes challenging when cycling 10 reps every round after heavy squatting. The 400m run provides minimal recovery while legs are already compromised. Twenty minutes of continuous work with pre-fatigued legs and moderate-heavy barbell cycling creates substantial cumulative fatigue that pushes this beyond Medium difficulty.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume of squatting movements (front squats every round) combined with power cleans will heavily tax muscular endurance, especially legs and core.
• Strength (8/10): Finding a 5RM back squat is a near-maximal strength test, and using 55% for subsequent movements maintains moderate strength demands.
• Endurance (7/10): The 20-minute AMRAP with continuous movement and 400m runs creates significant cardiovascular demand, testing aerobic capacity throughout the workout.
• Flexibility (6/10): Power cleans require good shoulder and hip mobility, front squats demand ankle and thoracic mobility, creating moderate flexibility requirements throughout.
• Power (6/10): Power cleans are explosive by nature, requiring significant power output each round, though tempered by the endurance component of the AMRAP.
• Speed (5/10): AMRAP format encourages steady pacing rather than sprint cycling, with transitions between barbell work and running requiring moderate speed management.

Movements

• Back Squat
• Front Squat
• Power Clean
• Run

Benchmark Notes

This workout combines strength work (5RM Back Squat) with a 20-minute AMRAP. Since scoring is 'Rounds + Reps', I'm focusing on the AMRAP portion. Each round consists of 3 Power Cleans + 7 Front Squats at 55% of 5RM + 400m Run. Movement analysis: Power Cleans at 55% 5RM (~70-75% of power clean max) will take 2-3 sec per rep when fresh (6-9 sec total). Front Squats at same load will be 2-3 sec per rep (14-21 sec total). 400m run will take 75-120 sec depending on fitness level. Total fresh round time: ~95-150 sec (1:35-2:30). However, significant fatigue accumulates from the strength work and carrying that load through 20 minutes. Round 1: 95-120 sec, Round 2: 105-135 sec, Round 3: 120-150 sec, Round 4: 135-170 sec, Round 5+: 150-200+ sec with increasing rest needs. Transitions between movements add 5-10 sec per round. Elite athletes (L9-L10) can maintain better pacing and complete 6.5-7+ rounds. Average CrossFitters (L5) will complete 4.5-5 rounds as the combined leg fatigue from squats and running compounds significantly. Beginners (L1-L2) may struggle with the barbell cycling and complete 2-3 rounds. The 55% loading ensures most athletes can complete reps but creates substantial cumulative fatigue over 20 minutes. Final targets: L10: 7+ rounds, L5: 4.8 rounds, L1: 2.5 rounds.

Modality Profile

4 movements total: Back Squat (W), Power Clean (W), Front Squat (W), Run (M). Three weightlifting movements and one monostructural movement gives 75% weightlifting, 25% monostructural.