Workout Description
AMRAP in 20 minutes
Beginning on an 8-minute clock, complete as many reps as possible of:
25 Toes-to-Bars
50 Double-Unders
15 Squat Cleans (135/85 lb)
25 Toes-to-Bars
50 Double-Unders
13 Squat cleans (185/115 lb)
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 Toes-to-Bars
50 Double-Unders
11 Squat Cleans (225/145 lb)
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 Toes-to-Bars
50 Double-Unders
9 Squat Cleans (275/175 lb)
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 Toes-to-Bars
50 Double-Unders
7 Squat Cleans (315/205 lb)
Time Cap: 20 minutes
Why This Workout Is Very Hard
Open WOD (AMRAP For As Long As Possible). Increasing rounds/weight: T2B, DUs, heavy squat cleans (up to 315lb). Extremely demanding strength/skill/conditioning threshold test.
Training Focus
This workout develops the following fitness attributes:
- Strength (9/10): The squat clean ladder progresses to extremely heavy weights (up to 315/205 lbs). This is a significant test of maximal clean strength and strength endurance, especially after pre-fatigue from T2B and DUs.
- Power (9/10): Squat cleans are a primary power movement. This WOD tests the ability to generate high power repeatedly with increasing loads while highly fatigued.
- Endurance (8/10): An AMRAP with 4-minute extending windows (up to 20 mins) combining 25 toes-to-bars, 50 double-unders, and squat cleans with increasing weight (135, 185, 225, 275, 315 lbs). This tests endurance across gymnastics, skill, and progressively very heavy lifting, demanding high capacity in all three. (Identical to 16.2)
- Stamina (8/10): Repeatedly performing T2B (core/grip stamina), DUs (calf/coordination stamina), and squat cleans at increasing loads tests the ability to maintain output and technique under severe fatigue.
- Flexibility (6/10): Requires mobility for T2B (hamstrings, shoulders), DUs (wrist/shoulder), and squat cleans (front rack, full squat) at all loads.
- Speed (5/10): Efficient cycling of T2B and DUs is important to reach the heavier cleans quickly. For cleans, technique and power are more critical than raw cycling speed as weight increases.
Modality Profile
A triplet of two gymnastics movements (TTB, DU) and one weightlifting movement (Squat Clean). The stimulus is weighted towards gymnastics. Profile: 67% G, 33% W.
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