Workout Description

Why This Workout Is Very Hard

The combination of heavy squat cleans (225/155) with continuous AMRAP format creates extreme difficulty. Most average CrossFitters can't perform multiple squat cleans at this weight, especially under fatigue accumulation. The push-ups provide minimal recovery while maintaining metabolic stress. The 7-minute time cap forces athletes to attempt heavy lifts while compromised, making this accessible only to experienced athletes with strong Olympic lifting skills.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): Push-ups will accumulate quickly over seven minutes, testing upper body muscular endurance while squat cleans challenge posterior chain stamina.
• Strength (8/10): Heavy squat cleans at 225/155 pounds require significant strength for the clean and front squat components of the movement.
• Endurance (7/10): Seven minutes of continuous work with heavy squat cleans and high-rep push-ups creates significant cardiovascular demand and aerobic stress.
• Power (7/10): Squat cleans are inherently explosive, requiring rapid force production to pull the bar from floor to front rack position.
• Flexibility (6/10): Squat cleans demand good ankle, hip, and thoracic mobility for proper receiving position and front rack flexibility.
• Speed (6/10): AMRAP format rewards quick transitions between movements and efficient cycling of both squat cleans and push-ups for maximum rounds.

Movements

• Squat Clean
• Push-Up

Benchmark Notes

This 7-minute AMRAP combines heavy squat cleans (225/155) with push-ups. I'll analyze this by breaking down each movement and applying fatigue multipliers. Movement Analysis: - Squat Clean (225/155): This is significantly heavier than typical CrossFit loads. At 225/155, this represents 80-90% 1RM for most athletes. Each rep will take 4-6 seconds for elite athletes, 6-8 seconds for intermediate, and 8-12 seconds for beginners, with mandatory rest between singles. - Push-ups: 12 reps will take 12-18 seconds fresh, but will degrade significantly after heavy cleans due to upper body fatigue. Round Breakdown: Round 1 (fresh): 2 cleans (12-16 sec) + transition (3-5 sec) + 12 push-ups (15-20 sec) = 30-41 seconds Round 2: Cleans slower (16-20 sec) + transition (5 sec) + push-ups degraded (20-25 sec) = 41-50 seconds Round 3+: Progressive breakdown with cleans taking 20-30 sec, push-ups 25-35 sec = 50-70 seconds per round The heavy squat clean load is the primary limiting factor. Most athletes will be forced into singles with 10-15 second rests between cleans. This creates a very different pacing pattern than typical AMRAPs. Cross-referencing with Elizabeth (21-15-9 squat clean 135/95 + ring dip), which has L10 at 160-200 seconds and L5 at 360-420 seconds. However, this workout uses much heavier loading (225/155 vs 135/95) and is time-capped rather than for-time, making it significantly more challenging per round. Adjusting for the heavier load (+67% weight increase) and AMRAP format: - Elite athletes (L10): 6-7 rounds - Advanced (L8-L9): 5-6 rounds - Intermediate (L5): 4-5 rounds - Beginners (L1-L3): 2-3 rounds Final targets: L10: 6.8 rounds, L5: 4.8 rounds, L1: 2.5 rounds

Modality Profile

Two movements: Squat Clean (weightlifting with barbell) and Push-Up (bodyweight gymnastics movement). Equal split between weightlifting and gymnastics modalities.