Workout Description

Why This Workout Is Hard

This 12-minute AMRAP creates significant fatigue accumulation through continuous work with no built-in rest. The squat cleans demand full-body power while fatigued, shoulder-to-overhead taxes the same muscles immediately after, and burpees ensure no recovery between rounds. The combination of moderate skill movements, decent volume, and relentless pacing will challenge most average CrossFitters, requiring scaling of either weight or movement complexity.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High-volume double unders and burpees combined with repeated squat cleans will heavily tax muscular endurance across multiple muscle groups.
• Endurance (7/10): A 12-minute AMRAP with continuous movement creates significant cardiovascular demand, requiring sustained aerobic output throughout the time domain.
• Power (7/10): Squat cleans are explosive triple extension movements, double unders require coordinated power, and burpees demand repeated explosive hip extension.
• Strength (6/10): Squat cleans require moderate loading and full-body strength, while shoulder-to-overhead adds upper body strength demands under fatigue.
• Speed (6/10): AMRAP format rewards quick transitions and efficient movement cycling, especially between the three distinct movement patterns under time pressure.
• Flexibility (5/10): Squat cleans demand good ankle, hip, and thoracic mobility, while shoulder-to-overhead requires adequate overhead positioning and flexibility.

Movements

• Squat Clean
• Shoulder-to-Overhead
• Burpee
• Double-Under

Scaling Options

Reduce squat clean weight to 75-85% of 1RM or use power cleans. Sub single-unders (56 reps) for double-unders. Use dumbbells (35/25 lbs) for shoulder-to-overhead. Reduce burpees to 6-7 reps. Consider 10-minute time cap for newer athletes.

Scaling Explanation

Scale squat cleans if you can't perform touch-and-go doubles at the prescribed weight. Scale double-unders if you can't string together 15+ consistently. The goal is continuous movement with minimal rest - if any movement causes extended breaks, scale it. Target 4+ rounds for appropriate intensity.

Intended Stimulus

Moderate-intensity glycolytic workout lasting 8-12 minutes. Tests ability to cycle through moderate loads under accumulating fatigue while maintaining technical proficiency across varied movement patterns. Primary challenge is conditioning with secondary emphasis on skill maintenance under duress.

Coach Insight

Aim for 4-6 rounds total. Squat cleans should be singles or doubles - avoid going to failure early. Keep double-unders unbroken or in 2 sets max (20-8 or 15-13). Shoulder-to-overhead can be push press or push jerk - choose one and stick with it. Burpees should be steady but not rushed - focus on rhythm over speed. Transitions between movements are key - have a plan for equipment setup.

Benchmark Notes

This 12-minute AMRAP contains 6 squat cleans, 28 double-unders, 6 shoulder-to-overhead, and 9 burpees per round. I'll analyze each movement and apply fatigue multipliers. Movement breakdown per round (fresh state): - 6 Squat Cleans (135/95): 2.5-3 sec each = 15-18 sec - 28 Double-Unders: 0.5 sec each = 14 sec (in rhythm) - 6 Shoulder-to-Overhead (135/95): 2-3 sec each = 12-18 sec - 9 Burpees: 3-4 sec each = 27-36 sec - Transitions: ~10-15 sec total Total fresh round time: 78-101 sec (1:18-1:41) Fatigue progression: - Round 1: 78-101 sec (fresh) - Round 2: 86-111 sec (1.1x multiplier) - Round 3: 94-121 sec (1.2x multiplier, grip fatigue from cleans/S2OH) - Round 4: 101-131 sec (1.3x multiplier, significant shoulder fatigue) - Round 5: 109-141 sec (1.4x multiplier, burpee pace slowing) - Round 6: 117-152 sec (1.5x multiplier, major breakdown) - Round 7: 125-162 sec (1.6x multiplier, frequent rest) The combination of heavy barbell work (squat cleans and S2OH at 135/95) with high-volume double-unders and burpees creates significant grip, shoulder, and cardiovascular fatigue. Double-unders become increasingly difficult as grip fails from barbell work. Using Cindy (20-min AMRAP) as a reference anchor, which sees L10: 25-30 rounds, L5: 15-18 rounds, L1: 6-8 rounds, I need to adjust for the shorter time domain (12 vs 20 minutes) and higher intensity movements. This workout is significantly more demanding than Cindy's bodyweight movements. Elite athletes (L10) should complete 6-7 full rounds in 12 minutes, maintaining sub-90 second rounds through round 4-5. Intermediate athletes (L5) will likely complete 4-5 rounds as fatigue compounds. Beginners (L1) may struggle to complete 3 rounds due to the technical demands of squat cleans and coordination required for double-unders. Final targets: L10: 6.8+ rounds, L5: 4.8 rounds, L1: 2.5 rounds

Modality Profile

4 movements total: Squat Clean (W), Double-Under (G), Shoulder-to-Overhead (W), Burpee (G). 2 Gymnastics movements (50%) and 2 Weightlifting movements (50%), no Monostructural movements.