Workout Description

Why This Workout Is Hard

This workout combines moderate-heavy squat cleans (50/35kg) with high-volume pulling and jumping movements in a 20-minute continuous format. The wall walks after each round create significant shoulder fatigue that compounds with pull-ups, while box jump overs maintain leg fatigue affecting clean performance. The AMRAP format prevents meaningful recovery, and most athletes will hit 8-12 rounds, creating substantial cumulative fatigue across multiple movement patterns without rest.

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): High volume pulling, jumping, and wall walking over 20 minutes severely tests muscular endurance across multiple muscle groups.
• Endurance (8/10): A 20-minute AMRAP with continuous movement creates significant cardiovascular demand, testing aerobic capacity and heart rate sustainability throughout.
• Flexibility (7/10): Wall walks demand exceptional shoulder and thoracic mobility, while squat cleans require good ankle and hip flexibility.
• Power (7/10): Squat cleans are explosive triple extension movements, box jump overs require reactive power, creating significant power demands.
• Strength (6/10): Squat cleans at 50/35kg require moderate strength, while pull-ups and wall walks demand significant relative strength endurance.
• Speed (6/10): AMRAP format rewards quick transitions and efficient movement cycling, though wall walks naturally slow the pace between rounds.

Movements

• Squat Clean
• Box Jump-Over
• Wall Walk
• Pull-Up

Scaling Options

Reduce squat clean weight to 40/25 kg or use power cleans. Sub banded pull-ups, ring rows, or jumping pull-ups. Lower box height to 50/40 cm or use step-ups. Replace wall walks with 6 push-ups or 30-second plank hold. Consider reducing to 15-minute time cap for newer athletes.

Scaling Explanation

Scale if you can't perform 3+ unbroken squat cleans at Rx weight, 5+ strict pull-ups, or 1 wall walk with good form. Priority is maintaining movement quality and consistent pacing throughout. Target 3-5 rounds with scaling. Wall walks are highly technical - scale aggressively to maintain safety and workout flow.

Intended Stimulus

Moderate-duration glycolytic workout lasting 15-20 minutes. Tests muscular endurance, coordination, and ability to maintain movement quality under accumulating fatigue. Primary challenge is conditioning with significant skill component from wall walks. Energy system focus is glycolytic with oxidative contribution in later rounds.

Coach Insight

Target 4-6 rounds total. Break squat cleans early - singles or doubles to preserve grip and legs. Use efficient kipping on pull-ups, break into 6-4 or 5-5 before failure. Step down from box jumps to save legs for wall walks. Wall walks are the limiter - pace these conservatively, aim for unbroken sets. Rest 30-45 seconds before starting next round. Focus on breathing during transitions.

Benchmark Notes

This is a 20-minute AMRAP with squat cleans, pull-ups, box jump overs, and wall walks. I'll analyze this by comparing to Cindy (AMRAP 20: 5 pull-up + 10 push-up + 15 air squat) as the closest anchor, then adjust for the heavier loading and more complex movements. Movement breakdown per round: - 5 Squat Clean 50/35kg: Elite ~15 sec, Intermediate ~25 sec, Novice ~40 sec - 10 Pull-ups: Elite ~12 sec, Intermediate ~20 sec, Novice ~35 sec - 15 Box Jump Over 60/50cm: Elite ~25 sec, Intermediate ~35 sec, Novice ~50 sec - 3 Wall Walks: Elite ~25 sec, Intermediate ~45 sec, Novice ~75 sec - Transitions: ~10-15 sec total per round Round times: Elite ~87 sec, Intermediate ~140 sec, Novice ~215 sec Cindy anchor shows L10: 25-30 rounds, L5: 15-18 rounds, L1: 6-8 rounds. However, this workout is significantly more demanding due to: 1. Heavy squat cleans vs air squats 2. Wall walks (high skill/strength) vs push-ups 3. Box jump overs vs regular box jumps 4. Higher overall intensity Adjusting from Cindy: approximately 50% fewer rounds due to increased complexity and loading. Elite athletes completing ~16 rounds (vs 27 in Cindy), intermediate ~10 rounds (vs 16 in Cindy), novice ~4 rounds (vs 7 in Cindy). Fatigue considerations: Wall walks become increasingly difficult, squat cleans slow significantly after round 8-10, pull-ups start breaking into smaller sets. Final targets: L10: 16+ rounds, L5: 10 rounds, L1: 4 rounds

Modality Profile

4 movements total: Squat Clean (W), Pull-Up (G), Box Jump-Over (G), Wall Walk (G). 3 Gymnastics movements (75%) and 1 Weightlifting movement (25%), rounded to 50/50 for clean percentages.