Workout Description
AMRAP in 7 minutes
3 Clean-and-Jerks (135/95 lb)
3 Toes-to-Bars
6 Clean-and-Jerks (135/95 lb)
6 Toes-to-Bars
9 Clean-and-Jerks (135/95 lb)
9 Toes-to-Bars
12 Clean-and-Jerks (135/95 lb)
12 Toes-to-Bars
If athlete completes the round of 12 go on to 15. Complete 15 go on the 18 etc.
Why This Workout Is Hard
A fast, intense 7-minute AMRAP featuring an ascending ladder of moderate-weight clean-and-jerks and toes-to-bars. Tests barbell cycling, grip endurance, and core strength under high fatigue.
Training Focus
This workout develops the following fitness attributes:
- Stamina (8/10): The ascending ladder of C&J and T2B rapidly accumulates volume, severely testing lifting stamina (legs, back, shoulders, grip for C&J) and core/grip stamina (T2B) under high intensity.
- Power (8/10): Clean-and-Jerks are a primary power movement. Kipping T2B also rely on generating power. The WOD is a test of power-endurance at high intensity.
- Endurance (7/10): A fast, intense 7-minute AMRAP featuring an ascending ladder of moderate-weight clean-and-jerks (135/95 lb) and toes-to-bars (3, 6, 9, 12, etc.). This tests barbell cycling, grip endurance, and core strength under high fatigue.
- Speed (7/10): This WOD is all about speed and maintaining a high cycle rate for both movements as the reps per round increase. Minimizing rest and quick transitions are critical.
- Strength (6/10): Clean-and-Jerks at 135/95 lbs are a moderate-heavy load, focusing on cycling efficiency and strength endurance. T2B require good core and grip strength.
- Flexibility (5/10): Requires mobility for C&J (front rack, squat, overhead) and hamstring/hip flexor/shoulder mobility for T2B.
Modality Profile
A couplet of a weightlifting movement (Clean-and-Jerk) and a gymnastics movement (TTB). The stimulus is evenly split between G and W.
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