Workout Description

Why This Workout Is Very Hard

This workout combines two challenging elements: a high-intensity AMRAP with barbell cycling and gymnastics, followed immediately by a 1RM attempt. The AMRAP portion creates significant fatigue through continuous work and grip demands (T2B + deadlifts), while attempting a maximal clean and jerk in a fatigued state is technically demanding and potentially dangerous. The time pressure and lack of recovery between parts makes this especially challenging.

Training Focus

This workout develops the following fitness attributes:

• Strength (8/10): The 1RM clean and jerk portion is a pure test of maximal strength, while Part A uses moderate loads for technical lifts.
• Power (8/10): Both the snatch and clean and jerk are explosive movements, requiring significant power output even when fatigued.
• Endurance (7/10): Nine minutes of continuous work with moderate loads creates significant cardiovascular demand, followed by six minutes of heavy singles with some recovery.
• Flexibility (7/10): Toes-to-bar requires significant core flexibility, while Olympic lifts demand good mobility in hips, shoulders, and ankles.
• Stamina (6/10): Moderate rep scheme in Part A tests local muscular endurance, particularly in grip and posterior chain across deadlifts and Olympic lifts.
• Speed (5/10): Part A requires quick transitions and cycling, while Part B allows full recovery between maximal attempts.

Movements

• Snatch
• Toes-to-Bar
• Deadlift
• Clean and Jerk

Scaling Options

15.1 Modifications: Reduce toes-to-bar to hanging knee raises or v-ups (15 reps). Scale deadlift to 95/65 lb or 75/55 lb. Reduce snatch to 75/55 lb or power snatch only. 15.1A Modifications: Work up to a heavy clean and jerk but stay at 80-85% of normal 1RM. Consider power clean and push jerk combination if mobility is limited. Reduce total attempts to 2 if highly fatigued.

Scaling Explanation

Scale 15.1 if you cannot perform 5+ unbroken toes-to-bar, if deadlift is above 65% 1RM, or if snatch technique deteriorates under fatigue. Target 4-6 rounds in Part 1. For 15.1A, scale if you cannot maintain solid technique above 80% max or if shoulder mobility is compromised from Part 1. Priority is maintaining safe, efficient movement patterns throughout both parts. Success is measured by consistent work rate in Part 1 and technically sound lifts in Part 2.

Intended Stimulus

Part 1 (15.1) is a moderate-intensity glycolytic workout designed to test work capacity and technical efficiency under fatigue. The 9-minute time cap creates urgency while the rep scheme allows for sustainable pacing. Part 2 (15.1A) tests maximal power output and technical proficiency after accumulated fatigue, making this a unique test of both endurance and strength.

Coach Insight

For 15.1, aim for consistent, unbroken sets early. Break toes-to-bar into sets of 5-7 from the start. Touch-and-go deadlifts at a controlled pace. Singles on snatches but minimize rest between reps. Quick transitions between movements are crucial. For 15.1A, take 2-3 attempts maximum. Open with 85-90% of fresh 1RM. Don't rush first attempt - take 60-90 seconds to recover from Part 1. Have weights and changes planned in advance.

Benchmark Notes

This is a two-part workout with an AMRAP followed by a 1RM. For the AMRAP portion: Per round breakdown (fresh state): - Toes-to-Bar (15): 30-35 sec - Deadlifts (10): 25-30 sec - Snatches (5): 15-20 sec Base round time: ~75 seconds Fatigue factors: - Grip fatigue compounds between T2B and deadlifts - Technical movement (snatch) under fatigue - Progressive slowdown from rounds 3+ Round projections: Round 1: 75 sec Round 2: 80 sec Round 3: 85 sec Round 4+: 90+ sec This projects to: L10 (Elite): 10-11 rounds L5 (Intermediate): 6-7 rounds L1 (Beginner): 2-3 rounds Closest benchmark comparison is to Fran due to similar time domain and grip/pulling elements, but with slightly lower intensity due to lighter loads. Scaled proportionally from Fran's L10/L5/L1 anchors. Final targets: Men: L10: 10.5+ rounds L5: 6.5 rounds L1: 2.5 rounds Women: L10: 10+ rounds L5: 6 rounds L1: 2 rounds

Modality Profile

Of the 4 movements: Toes-to-Bar is gymnastics (G); Deadlift, Snatch, and Clean and Jerk are all weightlifting (W). This gives us 1 G movement and 3 W movements, resulting in a 25/75 split between G and W, with no monostructural movements present.

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These WODs similar to Open 15.1 & 15.1A share comparable training demands, time domains, and movement patterns.