Workout Description

Why This Workout Is Medium

While individual elements are manageable (moderate weight power clean & jerks, basic bodyweight movements), the 3-minute AMRAP format creates moderate intensity with fatigue accumulation across movements. The 1-minute rest provides adequate recovery between rounds. Most average CrossFitters can complete as prescribed, though the barbell cycling under fatigue and hand-release push-ups will create some challenge without being overwhelming.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High rep counts across multiple rounds will heavily tax upper body pushing stamina and leg endurance, especially with limited recovery time.
• Endurance (7/10): Four 3-minute AMRAPs with minimal rest creates significant cardiovascular demand, requiring sustained aerobic output across multiple high-intensity intervals.
• Power (7/10): Power clean and jerks are explosive movements requiring significant power output, repeated multiple times per round across four intervals.
• Strength (6/10): Power clean and jerks at 135/95 require moderate strength levels, while push-ups and squats test relative strength endurance capabilities.
• Speed (6/10): AMRAP format demands quick transitions and efficient movement cycling to maximize rounds, with time pressure creating urgency throughout.
• Flexibility (4/10): Power clean and jerk demands good shoulder, hip, and ankle mobility, while other movements require basic range of motion.

Movements

• Squat to Medicine Ball
• Power Clean
• Jerk
• Hand-Release Push-Up
• Squat

Benchmark Notes

This workout consists of 4 rounds of 3-minute AMRAPs with 1-minute rest between rounds. Each AMRAP contains: 3 Above Knee Power Clean and Jerks (135/95), 6 Hand Release Push-ups, 9 Squats to Medicine Ball (total 18 reps per round). I'll analyze this by breaking down each movement and applying fatigue across rounds. Movement Analysis per Round: - 3 Power Clean & Jerks (135/95): At moderate load, ~3-4 sec per rep = 9-12 sec - 6 Hand Release Push-ups: ~2 sec per rep = 12 sec - 9 Medicine Ball Squats: ~1.5 sec per rep = 13.5 sec Total cycle time: ~35-38 sec fresh Round-by-Round Breakdown: Round 1 (fresh): 180 sec / 35 sec = ~5.1 cycles = 92 reps Round 2 (1.1x fatigue): 180 sec / 38.5 sec = ~4.7 cycles = 85 reps Round 3 (1.2x fatigue): 180 sec / 42 sec = ~4.3 cycles = 77 reps Round 4 (1.3x fatigue): 180 sec / 45.5 sec = ~4.0 cycles = 72 reps Elite total: ~326 reps Intermediate total: ~260 reps (20% slower cycles) Novice total: ~180 reps (40% slower cycles) This workout is similar to Fight Gone Bad in structure (multiple AMRAPs with rest) but with different movements. FGB elite scores are 430-500 total reps across 3 rounds, but this workout has 4 rounds with different movement patterns. Adjusting proportionally for the extra round and movement complexity, elite athletes should achieve 280-320 total reps. Final targets: L10: 280+ reps, L5: 200 reps, L1: 120 reps

Modality Profile

5 movements total: Power Clean and Jerk are weightlifting (W), Hand-Release Push-Up and Squat are gymnastics (G), Squat to Medicine Ball is weightlifting (W). 2 G movements (40%) and 3 W movements (60%)