Workout Description
5 Cycles of a 3-minute AMRAP of:
3 Power Cleans (135/95 lb)
6 Push-Ups
9 Air Squats
Rest 1 minute between each cycle.
Why This Workout Is Hard
A high-intensity interval workout consisting of five 3-minute sprints with short rest. Tests the ability to recover and consistently repeat a high power output across a classic barbell and bodyweight triplet.
Training Focus
This workout develops the following fitness attributes:
- Speed (9/10): Maximizing rounds in each 3-minute sprint necessitates high-speed cycling of all movements with no transition time. This workout heavily rewards speed and efficiency.
- Endurance (8/10): Five repeated 3-minute high-intensity intervals with short rest create a significant metabolic and cardiovascular challenge, testing an athlete's ability to recover and sustain power output.
- Stamina (8/10): The ability to continuously cycle a barbell and bodyweight movements at a high rate for 3 minutes, repeated 5 times, places extreme demand on muscular stamina, particularly for the shoulders, back, and legs.
- Power (8/10): The entire workout is a test of repeatable power. The power clean is an explosive lift, and maintaining a high turnover rate for all three movements requires sustained high power output.
- Strength (5/10): The 135/95 lb power clean is a moderate load that requires good strength-endurance to cycle quickly for multiple rounds under fatigue.
- Flexibility (3/10): Requires basic mobility for the power clean catch position and achieving full depth in the air squat.
Modality Profile
A classic triplet combining one weightlifting movement (Power Cleans) with two gymnastics movements (Push-Ups, Air Squats). The gymnastics component comprises two-thirds of the movements, making it the dominant modality.
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