Workout Description

Why This Workout Is Hard

The 40-minute AMRAP creates significant cumulative fatigue with no built-in rest. While individual elements are moderate (95/65 cleans, 20/14 wall balls), their combination is challenging - burpees tax the whole body before barbell cycling, and the sandbag run prevents full recovery. The long time domain (40min) means pacing is crucial, but maintaining intensity across all movements will be difficult for average athletes.

Training Focus

This workout develops the following fitness attributes:

• Endurance (8/10): 40-minute AMRAP with continuous movement and loaded carries creates significant cardiovascular demand. The sandbag run prevents full recovery between rounds.
• Stamina (7/10): High-volume burpees and wall balls test muscular endurance. The hang power cleans and sandbag runs add load-bearing stamina demands.
• Power (6/10): Power output needed for hang power cleans and wall balls. Burpees require repeated explosive standing from ground position.
• Flexibility (5/10): Burpees and wall balls demand hip and shoulder mobility. Hang power cleans require decent front rack and overhead positions.
• Speed (5/10): Transitions between movements and cycling wall balls efficiently are important, but 40-minute duration requires measured pacing.
• Strength (4/10): Moderate loads in hang power cleans and sandbag carries require strength, but not maximal. Wall balls and burpees are more endurance-focused.

Movements

• Burpee
• Hang Power Clean
• Wall Ball
• Sandbag Run

Scaling Options

Reduce clean weight to 75/55 or 65/45 lb based on technical proficiency. Scale wall balls to 14/10 lb and reduce target height if needed. Reduce sandbag weight to 40/25 lb or substitute regular run. For burpees, step-back variation is acceptable. Volume options: reduce to 9 burpees, 7 cleans, 12 wall balls. Time can be reduced to 30 or 20 minutes for beginners while maintaining movement pattern. Consider 4-6 burpees, 5 cleans, 10 wall balls for newer athletes.

Scaling Explanation

Scale if unable to maintain proper clean technique for sets of 3+ at prescribed weight, or if wall ball shots consistently miss target height after round 2. Athletes should be able to complete burpees with full chest-to-ground without resting more than 10 seconds between sets. Priority is maintaining consistent movement through all rounds - scale load/volume to achieve 3-4 rounds minimum. Target effort is conversational pace with ability to push harder in final 10 minutes. Form should never break down on technical movements like cleans.

Intended Stimulus

Long-duration oxidative conditioning workout (40 minutes) with moderate-load strength elements. Primary energy system is aerobic with glycolytic spikes during burpees and cleans. The challenge is maintaining consistent output while managing fatigue across varied movements. Load and volume create a strength-endurance demand while the run adds cardio complexity.

Coach Insight

Break burpees into sets of 4-6 from the start to maintain pace. For hang power cleans, sets of 3-4 are optimal - don't go unbroken as fatigue accumulates. Wall balls can be broken into sets of 6-9 based on height/strength. On the run, maintain a steady pace - don't sprint. Transition quickly between movements but take 2-3 deep breaths before starting each new movement. Common mistakes include rushing early rounds, poor clean technique when tired, and inconsistent wall ball height. Aim for 7-8 rounds for experienced athletes.

Benchmark Notes

This 40-minute AMRAP is most similar to Cindy in structure and movement patterns, though longer and with added load. Breaking down one round: - 12 Burpees: 4 sec/rep × 12 = 48 sec - 9 Hang Power Cleans (95/65): 3 sec/rep × 9 = 27 sec - 18 Wall Ball Shots: 2.5 sec/rep × 18 = 45 sec - 200m Sandbag Run: ~45-50 sec - Transitions: ~15 sec total Fresh round time: ~3:00-3:15 Fatigue factors: - Burpees tax the entire system - Hang cleans compound grip fatigue - Wall balls create shoulder fatigue - Sandbag run maintains elevated heart rate Projected round times: - Rounds 1-3: ~3:00 - Rounds 4-6: ~3:20 (+10%) - Rounds 7-9: ~3:40 (+20%) - Rounds 10+: ~4:00 (+30%) Using Cindy as baseline (20 min AMRAP, L10 = 25-30 rounds), but adjusting for: - 2x workout duration - Added load elements - More complex transitions - Greater fatigue impact This yields L10 performance around 12-13 rounds in 40 minutes. Recap: Male - L10: 12.5+ rounds, L5: 8.5 rounds, L1: 4.5 rounds Female - L10: 12+ rounds, L5: 8 rounds, L1: 4 rounds

Modality Profile

Burpee (G), Sandbag Run (M), Hang Power Clean (W), Wall Ball (W) - 4 total movements: 1 gymnastics, 1 monostructural, 2 weightlifting movements, resulting in 25/25/50 split