Workout Description

Why This Workout Is Hard

The 14-minute strength portion creates significant fatigue before the conditioning. Working at 70% of fresh maxes while already fatigued makes the barbell movements much harder than they appear. The continuous 1-minute AMRAPs with only 1-minute rest across 12 total minutes creates substantial accumulation. Power cleans at 70% after squats and wall balls will be particularly challenging, and lateral burpee hurdle jumps demand high coordination under fatigue.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High-volume AMRAPs at 70% loads will heavily tax muscular endurance in legs, shoulders, and posterior chain across multiple rounds.
• Strength (8/10): Finding 4RM back squat and 2RM power clean requires near-maximal strength efforts, then working at 70% maintains strength demand.
• Endurance (7/10): The 1-minute AMRAP intervals with 1-minute rest create significant cardiovascular demand, especially over 3 rounds with compound movements.
• Power (7/10): Power cleans are explosive by nature, lateral burpee hurdle jumps require significant power output, wall balls demand hip drive power.
• Speed (6/10): AMRAP format demands quick transitions and movement cycling, though 1-minute rest periods allow some recovery between stations.
• Flexibility (4/10): Back squats require good ankle and hip mobility, power cleans demand thorough range of motion, wall balls need overhead flexibility.

Movements

• Wall Ball
• Lateral Burpee Hurdle Jump
• Back Squat
• Power Clean

Benchmark Notes

This workout combines strength testing with high-intensity interval work. The scoring is based on total reps across all AMRAP segments (12 total minutes of work). Breaking down by movement: Back Squat at 70% of 4RM - elite athletes will hit 8-12 reps per minute, intermediate 5-8 reps, beginners 3-5 reps. Wall Balls (20/14) - elite 25-30/min, intermediate 18-22/min, beginners 12-15/min. Power Clean at 70% of 2RM - elite 6-10/min, intermediate 4-6/min, beginners 2-4/min. Lateral Burpee Hurdle Jumps - elite 12-15/min, intermediate 8-10/min, beginners 5-7/min. Across 3 rounds with 1-minute rest between stations, fatigue will accumulate significantly. Round 1: near-fresh performance, Round 2: 10-15% decline, Round 3: 20-25% decline. Elite total: ~280 reps (70+75+70+65 per round declining), Intermediate: ~200 reps, Beginners: ~120 reps. This follows similar patterns to Fight Gone Bad (3 rounds, mixed movements) but with heavier strength components reducing overall rep counts. Final targets - L10: 280 reps, L5: 200 reps, L1: 120 reps.

Modality Profile

4 movements total: Back Squat (W), Power Clean (W), Wall Ball (W), Lateral Burpee Hurdle Jump (G). 3 weightlifting movements (75%) and 1 gymnastics movement (25%).