Workout Description

Why This Workout Is Medium

While 135/95lb power cleans are moderately heavy, the structure makes this manageable for average athletes. Only 5 reps per round with built-in rest between AMRAPs allows recovery. The bike calories provide active recovery before the barbell work. Total volume is reasonable (15 cleans over ~12 minutes). The 1-minute rest prevents significant fatigue accumulation, keeping this in medium territory despite the moderate loading.

Training Focus

This workout develops the following fitness attributes:

• Power (8/10): Power cleans are explosive triple extension movements, and bike sprints require high power output during each 3-minute interval.
• Endurance (7/10): Three 3-minute AMRAPs with 1-minute rest creates significant cardiovascular demand, testing aerobic capacity and recovery between intense intervals.
• Speed (7/10): AMRAP format demands quick transitions between bike and barbell, plus rapid cycling of power cleans to maximize rounds completed.
• Stamina (6/10): Moderate rep ranges of power cleans combined with bike calories over multiple rounds challenges muscular endurance, particularly posterior chain and grip.
• Strength (6/10): 135/95lb power cleans require substantial strength for the clean movement, though not maximal loads due to AMRAP format demands.
• Flexibility (4/10): Power cleans demand good hip, ankle, and shoulder mobility for proper receiving position and full range of motion execution.

Movements

• Air Bike
• Power Clean

Benchmark Notes

This workout consists of 3 rounds of 3-minute AMRAPs with 1-minute rest between rounds. Each AMRAP includes 10/7 calorie bike + 5 power cleans at 135/95 lbs, scored by total reps completed across all rounds. Movement Analysis: - Calorie Bike (10 cal): 12-20 seconds fresh, but will degrade with fatigue - Power Clean (135/95): 2-3 seconds per rep fresh, but this is a moderately heavy load that will slow significantly with fatigue - One complete cycle = 15 reps (10 bike + 5 cleans) Round-by-Round Breakdown: Round 1 (Fresh): Bike calories take ~15 sec, cleans take ~12 sec, transitions ~3 sec = ~30 sec per cycle. Elite athletes can complete 5-6 cycles (75-90 reps). Round 2 (After 1 min rest): Fatigue multiplier 1.1-1.2x. Cycle time increases to ~35 sec. Elite completes 4-5 cycles (60-75 reps). Round 3 (Accumulated fatigue): Fatigue multiplier 1.3-1.5x. Cycle time increases to ~40-45 sec. Elite completes 3-4 cycles (45-60 reps). This workout has similarities to Grace (30 Clean & Jerk 135/95) but with added bike calories and AMRAP format instead of for-time. Grace L10 benchmark is 90-120 seconds, suggesting elite athletes can handle this loading well. However, the AMRAP format with bike calories changes the demand significantly. Elite (L10): 180-200 total reps across 3 rounds Advanced (L5): 120-140 total reps Novice (L1): 60-80 total reps Final targets: L10: 360 reps, L5: 240 reps, L1: 120 reps

Modality Profile

Bike is monostructural cardio (M) and Power Clean is a weightlifting movement with external load (W). Two modalities split evenly.