Workout Description

Why This Workout Is Medium

While 135/95lb power cleans are moderately heavy, the 1:1 work-to-rest ratio provides adequate recovery between rounds. Only 6 reps per movement limits fatigue accumulation, and box jumps complement rather than interfere with the cleans. The AMRAP format allows athletes to pace appropriately. Most average CrossFitters can maintain the prescribed weight across all 5 rounds, though later rounds will require more strategic pacing.

Training Focus

This workout develops the following fitness attributes:

• Power (9/10): Power cleans are pure explosive triple extension movement, and box jumps require maximal hip power for height clearance in rapid succession.
• Stamina (8/10): Repeated power cleans and box jumps over five rounds will heavily tax muscular endurance, especially posterior chain and legs with grip fatigue.
• Speed (8/10): AMRAP format demands rapid cycling between explosive movements with minimal transition time to maximize rounds within each minute interval.
• Endurance (7/10): Five one-minute AMRAPs with rest intervals create significant cardiovascular demand, requiring sustained aerobic output across multiple high-intensity intervals.
• Strength (6/10): 135/95lb power cleans require moderate strength levels, while box jumps demand relative strength for explosive hip extension and landing control.
• Flexibility (4/10): Power cleans demand good hip, ankle, and shoulder mobility for proper receiving position, while box jumps require basic hip flexion range.

Movements

• Power Clean
• Box Jump

Benchmark Notes

This workout is 5 rounds of 1-minute AMRAPs with 6 power cleans (135/95) + 6 box jumps (24/20), with 1-minute rest between rounds. Total work time is 5 minutes with 4 minutes of rest. Each round has 12 total reps available (6+6). I'll analyze this as a high-intensity interval workout. Movement analysis per round: - Power Clean (135/95): 2-3 seconds per rep when fresh, but this is a moderately heavy load that will slow significantly under fatigue - Box Jump (24/20): 1.5-2 seconds per rep when fresh - One complete cycle (1 clean + 1 box jump): 3.5-5 seconds fresh Round-by-round breakdown: Round 1 (fresh): Elite athletes can complete 2-3 full cycles (4-6 reps each movement) = 8-12 total reps. Average athletes get 1.5-2 cycles = 6-8 reps. Round 2: Slight fatigue, 10-15% slower. Elite: 7-10 reps, Average: 5-7 reps. Round 3: Moderate fatigue, 20-25% slower. Elite: 6-9 reps, Average: 4-6 reps. Round 4: Significant fatigue, 30-40% slower. Elite: 5-8 reps, Average: 3-5 reps. Round 5: Heavy fatigue, 40-50% slower. Elite: 4-7 reps, Average: 3-4 reps. The 1-minute rest allows partial recovery but not full recovery, especially for the power cleans at this load. The limiting factor will be the power cleans as athletes fatigue. Total rep projections: - L10 (Elite): 42 reps (8+8+7+6+5 pattern) - L5 (Average): 30 reps (6+6+5+4+3 pattern) - L1 (Novice): 18 reps (4+4+3+3+2 pattern, may need to scale weight) This workout doesn't match any iconic benchmarks exactly, but it's similar to interval-style workouts. The power clean loading at 135/95 is moderate (similar to Grace loading) but the format is completely different with rest periods. Final targets: L10: 420+ reps, L5: 300 reps, L1: 180 reps

Modality Profile

Power Clean is a weightlifting movement with external load (barbell), Box Jump is a bodyweight gymnastics movement. Two modalities present, split 50/50.