Workout Description

Why This Workout Is Medium

A 10-minute AMRAP triplet combining moderate power cleans, lateral burpees, and wall balls.

Training Focus

This workout develops the following fitness attributes:

• Stamina (7/10): Cycling moderate power cleans (lifting stamina), lateral burpees (full-body stamina), and wall balls (leg/shoulder stamina) for 10 minutes at high intensity tests the ability to maintain output with minimal rest.
• Power (7/10): Power cleans, lateral burpees, and wall balls are all explosive movements. The WOD is a test of sustained power output at high intensity.
• Speed (7/10): This WOD demands fast cycling of all three movements and minimal transition time. The ability to maintain a high pace throughout is key for maximizing rounds.
• Endurance (6/10): AMRAP in 10 minutes of 10 power cleans (115/80 lb), 10 lateral burpees over bar, and 10 wall ball shots (20/14 lb). This is a fast-paced triplet testing power endurance and cardiovascular fitness in a short time domain.
• Strength (5/10): Power cleans at 115/80 lbs are a moderate load. Wall balls are light-moderate. The focus is on cycling efficiency and strength endurance.
• Flexibility (3/10): Requires mobility for power cleans (catch position), wall balls (squat), and lateral burpees.

Modality Profile

A G/M workout with a gymnastics component (Pull-ups) and a monostructural component (Run).

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