Workout Description

Why This Workout Is Very Hard

The 60-minute duration combined with heavy barbell cycling (135/95) creates significant fatigue, but the plate carry logistics make this especially brutal. After each round, athletes must perform 600m total of loaded carries while fatigued, which becomes a major limiting factor. The high-rep air squats (75) compound leg fatigue before each carry sequence. This combination of heavy cycling, high-volume squats, and mandatory loaded carries creates a perfect storm of difficulty.

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): High-volume air squats (75 per round) combined with moderate-load power cleans and repeated carries test muscular endurance extensively.
• Endurance (8/10): 60-minute AMRAP with significant cardio demand from plate carries. The 200m loaded carries and return trips create sustained aerobic challenge between strength work.
• Power (6/10): Power cleans require explosive hip drive, though fatigue will impact power output. High volume and carries shift focus to endurance.
• Strength (5/10): 135/95lb power cleans represent moderate loads, while plate carries add constant loading. Air squats contribute minimal strength demand.
• Flexibility (4/10): Power cleans require decent mobility, while high-volume air squats demand consistent range of motion. Carries are basic movement patterns.
• Speed (3/10): Long duration format emphasizes steady pacing over speed. Transitions between stations and careful loading/unloading become significant factors.

Movements

• Power Clean
• Air Squat
• Barbell Carry
• Farmer Carry

Scaling Options

Reduce power clean weight to 95/65 lbs or 75/55 lbs based on ability to maintain form for multiple sets. Sub hang power cleans if needed. Reduce air squats to 50 reps per round. For the carry portion, reduce to 100m or eliminate one plate carry per round. Time cap can be reduced to 40 minutes for beginners. Alternative: 12 Power Cleans, 50 Air Squats, single 100m plate carry.

Scaling Explanation

Scale if unable to perform sets of 4-5 power cleans touch-and-go at prescribed weight when fresh, or if air squats cannot be done in sets of 20+. Form deterioration on power cleans is primary scaling indicator - weight should allow technically sound reps through entire workout. Target 3-4 complete rounds minimum. Scaled version should permit consistent movement with only brief rests. Priority is maintaining safe power clean technique while achieving steady work rate over full time domain.

Intended Stimulus

Long-duration oxidative conditioning workout (60 min) with strength-endurance and mental toughness components. The plate carry element adds a grip endurance challenge and forces strategic pacing. Primary energy system is aerobic with glycolytic spikes during power clean sets. The workout tests both metabolic conditioning and load management strategy.

Coach Insight

Break power cleans into sets of 5-6 from the start - avoid going unbroken early. Air squats can be done in larger sets (25-30) while fresh, transitioning to sets of 15-20 as fatigue builds. The plate carry becomes a major factor - treat it as active recovery by walking briskly rather than running. Keep transitions under 2-3 minutes. Consider chalk for grip management but avoid overgripping the barbell. Common mistake is rushing early rounds only to slow dramatically after 20-30 minutes.

Benchmark Notes

Breaking down the 60-minute AMRAP: 1. Core movement timing: - 17 Power Cleans (135/95): ~2.5 sec each = 42.5 sec - 75 Air Squats: ~1.2 sec each = 90 sec Base movement time: ~132.5 sec 2. Equipment transition: - Unload barbell: 15-25 sec - Carry barbell 200m: ~45-60 sec - Return trip: ~30-40 sec - First plate carry: ~45-60 sec - Second plate carry: ~45-60 sec - Reload barbell: 15-25 sec Total transition time: ~195-270 sec per round 3. Total round time: - Movement time: ~132.5 sec - Transition time: ~232.5 sec (average) Total: ~365 sec per round (6:05) This suggests elite athletes (L10) should complete 6+ rounds, while intermediate athletes (L5) should hit 4+ rounds. Cross-referencing with Cindy (20-min AMRAP) and scaling up 3x for duration, but accounting for the heavy logistics component that takes up ~65% of each round. Final targets: Male: L10: 6.1+ rounds L5: 4.1 rounds L1: 2.1 rounds Female: L10: 5.8+ rounds L5: 3.8 rounds L1: 1.8 rounds

Modality Profile

Of the 4 movements: Air Squat is Gymnastics (G); Power Clean, Barbell Carry, and Farmer Carry are all Weightlifting (W) as they involve external loads. This gives us 1 G movement and 3 W movements, resulting in a 25/75 split.