Workout Description

Why This Workout Is Hard

Five 4-minute AMRAPs with rest, combining barbell movements and bodyweight exercises. Tests repeated high-intensity efforts. Score is total reps across all intervals.

Training Focus

This workout develops the following fitness attributes:

• Endurance (7/10): Five 4-minute AMRAPs, each consisting of 3 power cleans (135/95lb), 6 push-ups, 9 air squats, and 12 deadlifts (135/95lb), with 1 minute rest between AMRAPs. Total 20 mins work / 4 mins rest. Tests the ability to repeat high-intensity efforts across barbell cycling and bodyweight movements.
• Stamina (7/10): Each 4-min AMRAP tests stamina in power cleans, push-ups, squats, and deadlifts. Repeating this 5 times, even with rest, demands good recovery and sustained muscular endurance across all movements.
• Speed (7/10): Fast cycling of all four movements with minimal transition time within each 4-minute AMRAP is crucial for maximizing reps. Utilizing the 1-min rest effectively is also important.
• Power (6/10): Power cleans are an explosive movement. Deadlifts can be powerful if cycled fast. Maintaining power output in each 4-minute AMRAP is key.
• Strength (5/10): Power cleans and deadlifts at 135/95 lbs are moderate loads, testing strength endurance and cycling efficiency. Push-ups and squats are bodyweight.
• Flexibility (3/10): Requires mobility for power cleans (catch), deadlifts (hamstrings), push-ups, and squats.

Modality Profile

A G/W workout combining the gymnastics of 'The Chief' (Push-ups, Squats) with a heavy weightlifting component (Power Cleans).

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