Workout Description
Three 4-minute AMRAPs in 20 minutes
AMRAP from 0:00-4:00:
27 calorie Row
21 Power Cleans (135/95 lb)
15 Burpee Box Jump-Overs (24/20 in)
4 minutes Rest
AMRAP from 8:00-12:00:
27 calorie Row
21 Power Cleans (115/80 lb)
15 Burpee Box Jump-Overs (24/20 in)
4 minutes Rest
AMRAP from 16:00-20:00:
27 calorie Row
21 Power Cleans (95/65 lb)
15 Burpee Box Jump-Overs (24/20 in)
Why This Workout Is Hard
Three separate 4-minute AMRAPs with rest, featuring rowing, power cleans (descending weight), and burpee box jump-overs. Tests power output and recovery.
Training Focus
This workout develops the following fitness attributes:
- Endurance (8/10): Three 4-minute AMRAPs with rest, featuring rowing, power cleans, and burpee box jump-overs, test the ability to sustain high power output and recover between intense efforts.
- Power (8/10): Power cleans, burpee box jump-overs, and rowing for calories are all primary power-driven movements.
- Stamina (7/10): Muscular stamina for cycling power cleans (legs, back, grip), performing burpee box jump-overs (full body), and rowing, especially as fatigue accumulates across the three AMRAPs.
- Speed (7/10): Maximizing reps in each 4-minute window requires fast cycling of all movements and very quick transitions.
- Strength (6/10): Power cleans with descending weight (135/95, 115/80, 95/65 lb) test strength-endurance at varying loads.
- Flexibility (3/10): Requires mobility for power cleans (catch position) and hip flexion for burpee box jump-overs.
Modality Profile
A pure weightlifting workout, a heavy triplet of Dumbbell Snatches, Dumbbell Cleans, and Dumbbell Thrusters.
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