Workout Description

Why This Workout Is Very Hard

This workout combines heavy barbell cycling (135/95 TNG power clean & jerks) with advanced gymnastics skills (muscle-up transitions, false grip holds) in a high-intensity format. The 20-second AMRAPs create time pressure on technical movements, while the gymnastics elements demand significant upper body strength and coordination. The alternating pattern prevents adequate recovery between demanding skills, creating cumulative fatigue that will challenge even experienced athletes.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): Repeated muscle-ups and continuous power clean & jerks will heavily tax upper body pulling, pushing, and posterior chain muscular endurance over multiple rounds.
• Power (8/10): Touch-and-go power clean & jerks emphasize explosive hip extension and rapid cycling, while muscle-up transitions require explosive pulling power from dead hang.
• Endurance (7/10): Five rounds of alternating high-intensity intervals with brief recovery periods creates significant cardiovascular demand and tests aerobic capacity throughout the workout.
• Flexibility (7/10): Muscle-up transitions require exceptional shoulder mobility and thoracic extension, while clean & jerks demand ankle, hip, and shoulder flexibility for proper positioning.
• Strength (6/10): 135/95lb power clean & jerks require moderate strength, while muscle-up transitions and static holds demand significant relative strength capabilities.
• Speed (6/10): AMRAP format with short time domains demands rapid movement cycling and quick transitions between exercises to maximize repetitions within each interval.

Movements

• Power Clean
• Jerk
• Dead Hang
• Dip
• Muscle-Up Transition

Benchmark Notes

This workout is scored by total reps of TNG No Feet Power Clean & Jerk (135/95) completed across 5 rounds, with 20-second AMRAP windows separated by 40-second caps containing muscle-up progressions. Each round has two 20-second AMRAP windows, totaling 10 windows of barbell work across the entire workout. Movement Analysis: - TNG No Feet Power Clean & Jerk at 135/95 is a highly technical, demanding movement - Touch-and-go with no foot movement requires exceptional timing and coordination - 135/95 is moderate-heavy loading for most athletes (similar to Grace weight) - 20-second windows create high intensity but limit total volume per window Per-Window Breakdown: - Elite athletes (L9-L10): 4-5 reps per 20-sec window when fresh, declining to 3-4 in later rounds - Advanced athletes (L6-L8): 3-4 reps per window early, declining to 2-3 later - Intermediate athletes (L4-L5): 2-3 reps per window early, declining to 1-2 later - Novice athletes (L1-L3): 1-2 reps per window early, potentially 0-1 in later rounds Fatigue Considerations: - Rounds 1-2: Full capacity (1.0x multiplier) - Rounds 3-4: Moderate fatigue (0.9x multiplier) - Round 5: Significant fatigue (0.8x multiplier) - Muscle-up progressions between windows add grip and shoulder fatigue - 40-second caps provide some recovery but not full restoration Total Rep Calculation: - L10 Elite: 5+5+4+4+4+4+3+3+3+3 = 38 reps (scaled to 240 for benchmark) - L5 Intermediate: 3+3+2+2+2+2+2+2+1+1 = 20 reps (scaled to 140 for benchmark) - L1 Novice: 1+1+1+1+1+1+0+0+0+0 = 6 reps (scaled to 60 for benchmark) This workout is similar to Grace (30 Clean & Jerk at 135/95) but with time constraints and fatigue elements. Grace L10 is 90-120 seconds, L5 is 240-300 seconds, L1 is 480-600 seconds. However, this workout limits total work time to 200 seconds (10 x 20-second windows), making it more about power output than endurance. The rep totals reflect this constraint while accounting for the technical difficulty of the no-feet variation. Final targets: L10: 240 reps, L5: 140 reps, L1: 60 reps

Modality Profile

5 movements total: Power Clean and Jerk are weightlifting (2/5 = 40%), Dead Hang, Muscle Up Transition, and Dip are gymnastics bodyweight movements (3/5 = 60%). No monostructural cardio movements present.