Workout Description

Why This Workout Is Medium

While squat cleans are technically demanding, the low volume (3 and 2 reps) with load progression allows for manageable execution. The 400m runs provide active recovery between strength elements. Handstand holds and DB shoulder presses are moderate skills that don't significantly interfere with the cleans. The 5-minute rest between AMRAPs prevents major fatigue accumulation. Most average CrossFitters can complete this with appropriate loading.

Training Focus

This workout develops the following fitness attributes:

• Endurance (7/10): Two 12-minute AMRAPs with 400m runs create significant cardiovascular demand, testing aerobic capacity throughout extended work periods.
• Flexibility (7/10): Handstand holds demand significant shoulder mobility, while piked position requires hamstring and hip flexibility for proper positioning.
• Stamina (6/10): Handstand holds and piked shoulder presses challenge upper body muscular endurance, while squat cleans add posterior chain stamina demands.
• Strength (6/10): Squat cleans with increasing loads and weighted shoulder presses require moderate to high strength output, especially as fatigue accumulates.
• Power (5/10): Squat cleans are inherently explosive movements requiring hip extension power, though volume and fatigue may limit peak power output.
• Speed (4/10): AMRAP format encourages steady pacing rather than sprint cycling, with transitions between varied movement patterns requiring some efficiency.

Movements

• Squat Clean
• Handstand Hold
• Dumbbell Shoulder Press
• Run

Benchmark Notes

This workout consists of two 12-minute AMRAPs separated by 5 minutes rest, scored by total reps completed across both parts. Breaking down each AMRAP: Part 1 has 400m run (75-120 sec), max handstand hold (highly variable, 10-60 sec for most athletes), and 3 squat cleans (6-12 sec). Part 2 has 400m run, max piked DB shoulder press reps, and 2 squat cleans (4-8 sec). The key scoring elements are the max rep portions - handstand holds and DB shoulder presses. For handstand holds, elite athletes might accumulate 45-60 seconds per round (3-4 rounds = 180-240 sec total), advanced 30-45 sec per round (120-180 sec), intermediate 15-30 sec per round (60-120 sec), and beginners 5-15 sec per round (20-60 sec). For DB shoulder press, elite athletes might get 15-20 reps per round (60-80 total), advanced 10-15 reps (40-60 total), intermediate 6-10 reps (24-40 total), and beginners 3-6 reps (12-24 total). The runs and squat cleans provide consistent work but don't contribute to the rep count. Combining both max rep components: L10 athletes might achieve 280+ total reps (240 handstand hold + 80 shoulder press), L5 athletes around 200 reps (120 + 50), and L1 athletes around 120 reps (60 + 24). The 5-minute rest allows for some recovery between parts, preventing major degradation in the second AMRAP.

Modality Profile

4 movements total: Run (M), Handstand Hold (G), Squat Clean (W), Dumbbell Shoulder Press (W). Two weightlifting movements make up 50%, with gymnastics and monostructural each contributing 25%.