Workout Description
AMRAP in 20 minutes
0:00-4:00:
25 Toes-to-Bars
50 Double Unders
15 Squat Cleans (135/85 lb)
If completed before 4:00, then until 8:00:
25 Toes-to-Bars
50 Double Unders
13 Squat Cleans (185/115 lb)
If completed before 8:00, then until 12:00:
25 Toes-to-Bars
50 Double Unders
11 Squat Cleans (225/145 lb)
If completed before 12:00, then until 16:00:
25 Toes-to-Bars
50 Double Unders
9 Squat Cleans (275/175 lb)
If completed before 16:00, then until 20:00:
25 Toes-to-Bars
50 Double Unders
7 Squat Cleans (315/205 lb)
Why This Workout Is Very Hard
A progressively heavier and more technical AMRAP with high skill and grip demands. Requires both speed and strength endurance.
Training Focus
This workout develops the following fitness attributes:
- Stamina (9/10): Repeated sets of T2B (core/grip) and DUs (calf/coordination) provide a constant stamina drain. Cycling squat cleans at increasing weights (up to very heavy) demands exceptional lifting stamina (legs, back, shoulders, grip).
- Strength (9/10): Squat clean ladder progresses to extremely heavy weights (up to 315/205 lbs). This is a significant test of maximal clean strength and the ability to hit heavy lifts after pre-fatigue from T2B and DUs.
- Endurance (8/10): A 20-minute AMRAP with increasing squat clean loads if rounds are completed within 4-minute windows. Starts with 25 T2B, 50 DUs, 15 SC (135lb). Progresses to 13 SC (185lb), 11 SC (225lb), 9 SC (275lb), 7 SC (315lb). Tests endurance, skill, and progressively heavier strength under fatigue.
- Power (8/10): Squat cleans are a primary power movement. Maintaining power output for cleans as load increases significantly and fatigue from T2B/DUs sets in is critical.
- Flexibility (6/10): Requires hamstring/shoulder mobility for T2B. Wrist/shoulder for DUs. Excellent mobility for squat cleans (front rack, full squat) at all loads, especially as weight increases.
- Speed (6/10): Fast cycling of T2B and DUs is crucial to buy time for the squat cleans. For cleans, technique and power are more critical than raw cycling speed as weight increases. Efficient transitions are key.
Modality Profile
A triplet with two gymnastics movements (Bar Muscle-Ups, Toes-to-Bar) and one weightlifting movement (Dumbbell Power Cleans). The emphasis is on gymnastics.
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