Workout Description

Why This Workout Is Hard

The 5RM front squat portion is manageable with a 14-minute cap. However, the AMRAP creates significant difficulty through continuous work at 70% load (roughly 135-185lbs for most athletes). The combination of power cleans and front squats creates cumulative leg and core fatigue, while toes-to-bar adds grip demands. Most athletes will struggle to maintain consistent rounds due to the sustained loading and fatigue accumulation over 20 minutes.

Training Focus

This workout develops the following fitness attributes:

• Strength (8/10): Finding a 5RM front squat is near-maximal strength work, and the 70% loading maintains significant strength demands throughout the AMRAP.
• Stamina (7/10): High volume front squats and toes to bar over 20 minutes will significantly challenge muscular endurance, especially with grip fatigue accumulation.
• Power (7/10): Power cleans are inherently explosive movements, and maintaining power output under fatigue during the AMRAP becomes increasingly challenging.
• Endurance (6/10): The 20-minute AMRAP creates moderate cardiovascular demand, though heavy loads limit pure aerobic capacity testing compared to lighter, longer workouts.
• Flexibility (6/10): Front squats demand ankle and thoracic mobility, while toes to bar requires substantial shoulder and hip flexibility for proper execution.
• Speed (4/10): Moderate pacing required during AMRAP, but heavy loads naturally limit movement speed and transition times between exercises.

Movements

• Front Squat
• Power Clean
• Toes-to-Bar

Scaling Options

Reduce front squat 5RM load by 10-15% for the AMRAP if mobility or technique breaks down. Substitute hanging knee raises or V-ups for toes to bar. Consider power cleans from the hang position if full cleans become sloppy. Reduce AMRAP weight to 60-65% of 5RM for newer athletes. Time cap can be reduced to 15 minutes for beginners.

Scaling Explanation

Scale the 5RM if you can't maintain proper front rack position or full depth. For the AMRAP, scale if you can't complete at least 3 unbroken power cleans at 70% or if you have fewer than 5 strict toes to bar. Priority is maintaining barbell cycling technique and consistent movement quality throughout the 20 minutes. Target 8-12 rounds for most athletes.

Intended Stimulus

This is a two-part workout targeting maximal strength development followed by moderate-duration glycolytic conditioning. The 5RM front squat builds absolute strength and establishes loading for the AMRAP. The 20-minute AMRAP tests strength endurance in a mixed modal format, emphasizing posterior chain fatigue management and grip endurance while maintaining barbell cycling efficiency under moderate load.

Coach Insight

For the 5RM, take 3-4 minutes between heavy attempts and focus on consistent rack position and depth. In the AMRAP, pace the first 5 rounds conservatively - aim for unbroken power cleans and front squats in early rounds, then transition to small sets (2+2 cleans, 4+4 squats) as fatigue sets in. Keep toes to bar in sets of 5 or smaller throughout. The barbell should feel moderate for the first 10 minutes - if it feels heavy immediately, you've calculated too aggressively. Quick transitions between movements are key since rest comes during the toes to bar.

Benchmark Notes

This workout has a 5RM Front Squat strength component (14 min cap) followed by a 20-minute AMRAP. The AMRAP contains: 4 Power Clean + 8 Front Squats (both at 70% of 5RM) + 10 Toes to Bar. Movement analysis: Power Clean at 70% 5RM: ~3-4 sec per rep (12-16 sec total), Front Squats at 70% 5RM: ~2.5-3 sec per rep (20-24 sec total), Toes to Bar: ~2 sec per rep (20 sec total). Fresh round time: 52-60 seconds. With transitions (5-8 sec between movements): ~65-75 seconds per round. Fatigue progression: Round 1-2: 70 sec, Round 3-4: 80 sec (grip fatigue from power cleans affects T2B), Round 5-6: 95 sec (significant grip and posterior chain fatigue), Round 7-8: 110+ sec (major set breaking required). Elite athletes (L9-L10): 8.7-10+ rounds with superior grip strength and movement efficiency. Advanced (L7-L8): 7.4-8.7 rounds with some set breaking in later rounds. Intermediate (L5-L6): 5.5-6.8 rounds with earlier fatigue onset. Novice (L2-L3): 3-4.5 rounds with significant rest requirements and potential scaling needs. The combination of moderate-heavy barbell work with high-rep gymnastics creates a demanding grip and metabolic challenge.

Modality Profile

Three movements total: Front Squat (W), Power Clean (W), Toes-to-Bar (G). Two weightlifting movements and one gymnastics movement gives a 67/33 split favoring weightlifting.