Workout Description

Why This Workout Is Hard

Moderate barbell loads paired with simple gymnastics produce high volume across 20 minutes of work (24 minutes including rest). The interval format encourages high intensity each set, taxing posterior chain, pressing stamina, and breathing. No advanced skills, but barbell cycling and accumulating fatigue make it challenging for most athletes.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High total reps of push-ups, air squats, and barbell cycling require sustained muscular endurance, especially in the triceps, quads, and posterior chain across all intervals.
• Speed (6/10): Athletes are rewarded for efficient, quick cycling and snappy transitions, tempered by the need to preserve grip and breathing for later intervals.
• Endurance (6/10): Repeated 4-minute efforts across a 24-minute session drive aerobic capacity without monostructural work. Athletes must manage breathing and heart rate to sustain output over five intervals.
• Power (5/10): Power cleans demand pop and speed under the bar, while deadlift cycling benefits from explosive hip extension without losing form.
• Strength (4/10): Loads are moderate and submaximal; strength matters for crisp barbell positions and safe cycling, but maximal force production is not the limiter.
• Flexibility (2/10): Fundamental ranges of motion—front rack, hinge, and squat—are required. No advanced mobility demands beyond solid positions and full ROM standards.

Scaling Options

Scale to: 115/75 lb and incline push-ups • 95/65 lb and knee push-ups • 75/55 lb with reduced deadlifts to 9 reps

Scaling Explanation

These options lower absolute loading and pressing difficulty to preserve the intended interval pace, movement quality, and consistent rounds across all five AMRAPs.

Intended Stimulus

Fast, repeatable intervals. You should push a sustainable pace that keeps barbell sets crisp and mostly unbroken while breathing hard but in control. Use the 1-minute rest to reset and maintain similar rounds each AMRAP. Posterior chain fatigue and triceps stamina will build; aim for consistent splits, not a single big set then falloff.

Coach Insight

Aim to match rounds across all five AMRAPs. Open slightly conservative, then hold that pace. Biggest tip: keep deadlifts unbroken with perfect hinge—breathe at the top and let the bar settle. Avoid sloppy cleans, wormy push-ups, and rushing transitions. Singles on cleans are fine if it preserves speed and form.

Benchmark Notes

Scores are total reps completed across all five 4-minute AMRAPs. Each full round equals 30 reps. Hitting 300–330 reps (10–11 rounds) is solid for an intermediate athlete. Use the 1-minute rest to maintain consistent output; the best scores keep rounds steady across all intervals.

Modality Profile

Two barbell movements (power cleans and deadlifts) dominate time under tension, while push-ups and air squats provide significant gymnastics volume. No monostructural elements are present. Expect a roughly 60/40 split of time and effort between weightlifting and bodyweight work.

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