Workout Description
AMRAP in 22 minutes
20 Power Cleans (95/65 lb)
40 Toes-to-Bar
60 calorie Air Bike
80 Wall Ball Shots (20/14 lb 10/9 ft)
100 Double-Unders
Why This Workout Is Hard
A 22-minute AMRAP chipper with ascending reps across power cleans, TTB, bike, wall balls, and double-unders. Tests endurance and capacity across multiple movements.
Training Focus
This workout develops the following fitness attributes:
- Endurance (8/10): A 22-minute AMRAP with continuous work (assuming Power Cleans and Wall Balls) is a strong test of cardiovascular endurance.
- Stamina (8/10): High repetitions of power cleans and wall balls will significantly tax muscular stamina in the legs, core, shoulders, and grip.
- Power (6/10): Power cleans are inherently explosive, and wall balls involve a powerful drive from the squat to hit the target.
- Speed (6/10): Fast cycling of reps for both movements and quick transitions are key to maximizing score in an AMRAP.
- Strength (4/10): The 95/65 lb power clean is light-moderate; wall balls are light. Strength helps maintain form and efficiency over many reps.
- Flexibility (3/10): Requires mobility for the power clean (hip hinge, front rack) and full squat depth for wall balls.
Modality Profile
A 5-movement AMRAP. 2 are Monostructural (Bike, DUs), 1 is Gymnastics (TTB), and 2 are Weightlifting (Power Clean, Wall Ball). This leads to a balanced 40% M, 20% G, 40% W profile.
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