Workout Description

Why This Workout Is Hard

A 23-minute AMRAP combining shuttle runs, burpees, and moderate-heavy power cleans.

Training Focus

This workout develops the following fitness attributes:

• Endurance (7/10): A 23-minute AMRAP combining 16x25ft shuttle runs (400ft total per round), 9 bar-facing burpees, and 3 power cleans (185/125 lb). The continuous shuttle runs and burpees create a strong cardiovascular demand, punctuated by moderate-heavy lifting.
• Stamina (7/10): The high volume of shuttle runs tests leg and agility stamina. Bar-facing burpees tax full-body stamina. Cycling 3 power cleans at 185lb for many rounds tests lifting stamina (back, legs, grip).
• Strength (6/10): Power cleans at 185/125 lbs are a moderate-heavy load that tests strength endurance when performed repeatedly in an AMRAP format after conditioning work.
• Power (6/10): Power cleans are a primary power movement. Burpees and shuttle runs (acceleration/deceleration) also have explosive components. Maintaining power output for 23 minutes is tested.
• Speed (6/10): Maintaining a strong pace on shuttle runs and cycling efficiently through burpees and power cleans is key for maximizing rounds.
• Flexibility (3/10): Requires mobility for power cleans (hip hinge, catch position) and basic mobility for burpees and shuttle runs.

Modality Profile

A G/M couplet with a gymnastics movement (Burpees) and a monostructural movement (Run).

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