Workout Description

Why This Workout Is Very Hard

This workout combines heavy barbell cycling (160/105 is approximately 80-85% of most athletes' 1RM clean) with high-skill unilateral movements in a continuous 10-minute format. The power clean + jerk complex requires significant technical proficiency under fatigue, while alternating pistols demand mobility, balance, and strength. The AMRAP structure prevents meaningful recovery, creating cumulative fatigue that makes both movements progressively more challenging. Most athletes will need to scale the weight significantly.

Training Focus

This workout develops the following fitness attributes:

• Power (9/10): Power clean and jerk are explosive Olympic lifting movements requiring maximum power output, especially under fatigue in an AMRAP format.
• Stamina (8/10): Power clean and jerks at moderate-heavy weight combined with challenging pistol squats will heavily tax muscular endurance throughout the time domain.
• Endurance (7/10): Ten minutes of continuous work with heavy barbell cycling and demanding unilateral movements creates significant cardiovascular demand and aerobic stress.
• Strength (7/10): 160/105 lb power clean and jerk requires substantial strength, while pistol squats demand significant unilateral leg strength and stability.
• Flexibility (6/10): Power clean requires good ankle, hip, and shoulder mobility; pistol squats demand exceptional ankle dorsiflexion and hip flexibility for depth.
• Speed (6/10): AMRAP format demands efficient transitions between barbell and pistols, plus quick cycling of complex movements to maximize rounds completed.

Movements

• Pistol Squat
• Power Clean
• Jerk

Benchmark Notes

This 10-minute AMRAP combines heavy power clean & jerks (160/105) with alternating pistols. I'll analyze this by breaking down each movement and applying fatigue over time. Movement Analysis: - Power Clean + Jerk at 160/105: This is a heavy load (similar to Grace at 135/95 but heavier). Each rep takes 4-5 seconds for elite athletes, 6-7 seconds for intermediate, and 8-10 seconds for beginners when fresh. The complex nature (clean + jerk) adds coordination demands. - Alternating Pistols: Single-leg squats requiring significant strength and balance. Each rep takes 2-3 seconds for skilled athletes, 3-4 seconds for intermediate, and 4-5 seconds for beginners, with potential balance corrections adding time. Round Breakdown (3 Clean & Jerks + 12 Pistols per round): Round 1 (Fresh): Elite ~45-50 seconds, Intermediate ~65-75 seconds, Beginner ~90-110 seconds Round 2-3: Add 10-15% fatigue multiplier Round 4-5: Add 20-25% fatigue multiplier, grip fatigue from cleans affects pistol stability Round 6+: Add 30-40% fatigue multiplier, significant breakdown in both movements Transition time between movements: 3-8 seconds depending on skill level Set breaking: Clean & jerks likely done as singles after round 2-3, pistols may be broken into smaller sets (6+6, 4+4+4, etc.) Cross-referencing with Grace (30 Clean & Jerk at 135/95): Grace L10 is 90-120 seconds, L5 is 240-300 seconds. This workout has heavier load (160 vs 135) but spread over 10 minutes with pistols mixed in. The heavier load significantly impacts the clean & jerk portion, while pistols provide some 'active recovery' but also add their own fatigue. Projected Performance: - L10 (Elite): 6.8-7.2 rounds - can maintain good pace with minimal set breaking - L5 (Average): 4.8-5.2 rounds - significant set breaking, fatigue impacts both movements - L1 (Beginner): 2.5-3.0 rounds - may struggle with pistol technique and heavy clean & jerks Final targets: L10: 6.8 rounds, L5: 4.8 rounds, L1: 2.5 rounds

Modality Profile

Power Clean and Jerk are weightlifting movements (2/3 = 67%), Pistol Squat is a gymnastics bodyweight movement (1/3 = 33%), no monostructural movements present