Workout Description

Why This Workout Is Hard

The 155/105lb front squats are moderately heavy for most athletes, but the continuous 18-minute AMRAP format with no built-in rest creates significant fatigue accumulation. Toes-to-bar will compromise grip and core strength, making the front squats progressively harder. The 150m row provides minimal recovery. Most athletes will need to break movements early and frequently, with many scaling the weight to maintain movement quality throughout the time domain.

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): High volume front squats and toes to bar will severely test muscular endurance in legs, core, and grip over the extended time domain.
• Endurance (8/10): An 18-minute AMRAP with continuous movement creates significant cardiovascular demand, especially with the rowing component adding aerobic stress throughout.
• Flexibility (7/10): Front squats demand ankle and thoracic mobility, while toes to bar requires significant shoulder and hip flexibility for proper execution.
• Strength (6/10): 155/105 front squats require substantial strength, particularly as fatigue accumulates, though not maximal loads for most athletes.
• Speed (6/10): Maintaining consistent cycling speed and minimizing transitions becomes crucial as fatigue sets in during this longer time domain workout.
• Power (3/10): Some explosive hip drive in front squats and kipping toes to bar, but primarily a grinding endurance workout rather than power-focused.

Movements

• Front Squat
• Toes-to-Bar
• Row

Benchmark Notes

This 18-minute AMRAP contains 5 Front Squats (155/105), 10 Toes to Bar, and 150m Row per round. I'll analyze each movement and apply fatigue multipliers. Movement Analysis: - Front Squat (155/105): At this load (~70-80% 1RM for most), expect 2-3 sec per rep fresh, so 10-15 sec for 5 reps - Toes to Bar: 1.5-2.5 sec per rep, so 15-25 sec for 10 reps - 150m Row: Approximately 22-35 sec depending on pace Round Breakdown: Round 1 (fresh): FS 12 sec + T2B 18 sec + Row 25 sec + transitions 10 sec = 65 sec Round 2: FS 13 sec + T2B 20 sec + Row 26 sec + transitions 12 sec = 71 sec Round 3: FS 15 sec + T2B 22 sec + Row 28 sec + transitions 15 sec = 80 sec Round 4: FS 17 sec + T2B 25 sec + Row 30 sec + transitions 18 sec = 90 sec Round 5: FS 20 sec + T2B 28 sec + Row 32 sec + transitions 20 sec = 100 sec Round 6: FS 23 sec + T2B 32 sec + Row 35 sec + transitions 25 sec = 115 sec Round 7: FS 26 sec + T2B 36 sec + Row 38 sec + transitions 30 sec = 130 sec Round 8: FS 30 sec + T2B 40 sec + Row 42 sec + transitions 35 sec = 147 sec Cumulative times: R1=65s, R2=136s, R3=216s, R4=306s, R5=406s, R6=521s, R7=651s, R8=798s Fatigue factors include grip fatigue from T2B affecting front squats, leg fatigue accumulation, and cardiovascular stress from the rowing component. The front squat weight is significant enough to cause substantial slowdown in later rounds. Benchmark Analysis: Elite (L10): 8.4+ rounds - exceptional strength endurance and pacing Advanced (L8): 7.2+ rounds - strong across all movements Intermediate (L5): 6.0 rounds - solid technique but fatigue management challenges Novice (L2): 4.2 rounds - likely scaling weight and struggling with T2B volume Beginner (L1): 3.5 rounds - significant scaling needed Final targets: L10: 8.4+ rounds, L5: 6.0 rounds, L1: 3.5 rounds

Modality Profile

Three movements across all modalities: Front Squat (Weightlifting), Toes-to-Bar (Gymnastics), Row (Monostructural). Equal distribution with slight weighting to Weightlifting.