Workout Description
AMRAP in 20 minutes
7 Power Cleans (135/95 lb)
7 Burpees
200 meter Run
Why This Workout Is Medium
A 20-minute AMRAP triplet combining moderate power cleans, burpees, and running. Tests sustained work capacity.
Training Focus
This workout develops the following fitness attributes:
- Endurance (7/10): A 20-minute AMRAP combining moderate power cleans (135/95 lb), burpees, and a 200m run. This creates a sustained test of work capacity and cardiovascular fitness across varied demands.
- Stamina (7/10): Cycling power cleans, burpees, and runs for 20 minutes tests muscular endurance in lifting (back, legs, grip for cleans), full-body (burpees), and running.
- Power (6/10): Power cleans are a primary power movement. Burpees also have an explosive component. Maintaining power output through 20 minutes is tested.
- Speed (6/10): Maintaining a good running pace and cycling efficiently through power cleans and burpees is key for maximizing rounds.
- Strength (5/10): Power cleans at 135/95 lbs are a moderate load that tests strength endurance when performed repeatedly in an AMRAP format.
- Flexibility (3/10): Requires mobility for power cleans (hip hinge, catch position) and basic mobility for burpees and running.
Modality Profile
A triplet combining one movement from each modality: Run (M), Power Clean (W), and Burpee (G). The stimulus is evenly distributed.
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