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Workout Description

For Time: 50 Overhead Squats (95/65 lb) 50 Bar Facing Burpees 40 Back Rack Walking Lunges (95/65 lb) 30 Bar Facing Burpees 30 Cleans (95/65 lb) 20 Bar Facing Burpees 20 Alternating Pistols 10 Bar Muscle-Ups Time Cap: 20 minutes

Why This Workout Is Very Hard

A long and demanding chipper testing endurance, strength, and skill across overhead squats, burpees, lunges, cleans, pistols, and bar muscle-ups.

Benchmark Times for AGQ 22.2

  • Elite: <13:00
  • Advanced: 14:01-15:31
  • Intermediate: 17:01-18:31
  • Beginner: >22:31

Training Focus

This workout develops the following fitness attributes:

  • Stamina (9/10): Massive volume: 100 total burpees, plus 50 OHS, 40 lunges, 30 cleans, 20 pistols, 10 BMUs (all barbell at 95/65lb). This will exhaust muscular stamina in every conceivable way – legs, shoulders, core, pulling, pushing, unilateral strength.
  • Endurance (8/10): For time (20-min cap): A long chipper with 50 OHS (95lb), 50 Burpees, 40 Lunges (95lb), 30 Burpees, 30 Cleans (95lb), 20 Burpees, 20 Pistols, 10 Bar Muscle-Ups. Tests broad GPP across lifting, calisthenics, and gymnastics with a significant burpee volume.
  • Flexibility (6/10): Requires mobility for OHS, lunges, cleans (catch), pistols (hip/ankle), and BMUs (shoulder/wrist). Basic burpee mobility.
  • Power (6/10): Cleans and BMUs are primary power movements. Burpees are explosive. OHS/Lunges can be dynamic. Maintaining power output through the long, varied chipper is key.
  • Strength (5/10): Barbell movements (OHS, Lunges, Cleans) at 95/65 lbs are light-moderate, focusing on endurance. Pistols and Bar Muscle-Ups require good relative strength and skill. The challenge is volume and variety.
  • Speed (5/10): Efficient transitions between movements and consistent cycling of reps are crucial. Pacing to avoid burnout on any single element, especially the 100 burpees, is important.

Modality Profile

A pure weightlifting test, a barbell complex of clean, hang clean, and jerk.

Similar Workouts to AGQ 22.2

If you enjoy AGQ 22.2, you might also like these similar CrossFit WODs:

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These WODs similar to AGQ 22.2 share comparable training demands, time domains, and movement patterns.

Training Profile

AttributeScoreExplanation
Endurance8/10For time (20-min cap): A long chipper with 50 OHS (95lb), 50 Burpees, 40 Lunges (95lb), 30 Burpees, 30 Cleans (95lb), 20 Burpees, 20 Pistols, 10 Bar Muscle-Ups. Tests broad GPP across lifting, calisthenics, and gymnastics with a significant burpee volume.
Stamina9/10Massive volume: 100 total burpees, plus 50 OHS, 40 lunges, 30 cleans, 20 pistols, 10 BMUs (all barbell at 95/65lb). This will exhaust muscular stamina in every conceivable way – legs, shoulders, core, pulling, pushing, unilateral strength.
Strength5/10Barbell movements (OHS, Lunges, Cleans) at 95/65 lbs are light-moderate, focusing on endurance. Pistols and Bar Muscle-Ups require good relative strength and skill. The challenge is volume and variety.
Flexibility6/10Requires mobility for OHS, lunges, cleans (catch), pistols (hip/ankle), and BMUs (shoulder/wrist). Basic burpee mobility.
Power6/10Cleans and BMUs are primary power movements. Burpees are explosive. OHS/Lunges can be dynamic. Maintaining power output through the long, varied chipper is key.
Speed5/10Efficient transitions between movements and consistent cycling of reps are crucial. Pacing to avoid burnout on any single element, especially the 100 burpees, is important.