Workout Description

Why This Workout Is Very Hard

This workout combines heavy barbell cycling (135/95 TNG power clean and jerks) with high-skill muscle-up transitions in extremely short work windows. The 20-second AMRAPs create intense time pressure while the touch-and-go requirement prevents any rest during the barbell work. The combination of heavy loads, complex movements, and forced high intensity with minimal recovery makes this accessible only to experienced athletes with strong technique and conditioning.

Training Focus

This workout develops the following fitness attributes:

• Power (9/10): Power clean and jerk is explosive by nature; muscle up transitions require powerful hip drive and upper body explosiveness.
• Speed (8/10): AMRAP format demands rapid cycling of complex movements with minimal rest between reps within each interval.
• Strength (7/10): 135/95 lb power clean and jerk requires significant strength, especially when performed touch-and-go for maximum reps.
• Stamina (6/10): Touch-and-go power cleans and muscle up transitions will challenge grip and upper body stamina over multiple rounds.
• Flexibility (6/10): Power clean requires good hip and ankle mobility; muscle up transitions demand shoulder flexibility and thoracic extension.
• Endurance (4/10): Short 20-second intervals with 30-second rest provide moderate cardiovascular stress but allow significant recovery between efforts.

Movements

• Banded Muscle-Up Transition
• Touch and Go Power Clean and Jerk

Benchmark Notes

This workout consists of 5 rounds alternating between 20-second AMRAP TNG No Feet Power Clean and Jerk (135/95) and 20-second AMRAP Banded Muscle Up Transitions, with 30-second rests between each movement. Total work time is 3:20 with 4:30 of rest. Movement Analysis: - TNG No Feet Power Clean and Jerk at 135/95: This is a technical, high-skill movement requiring significant power and coordination. Touch-and-go with no foot movement makes it more challenging than standard clean and jerks. Elite athletes might achieve 3-4 reps per 20-second window when fresh, dropping to 2-3 reps in later rounds due to fatigue. - Banded Muscle Up Transitions: These are skill-building movements that are less metabolically demanding but require coordination and timing. Athletes can typically perform 4-6 transitions per 20-second window consistently. Round-by-Round Breakdown: Round 1 (Fresh): C&J 3-4 reps, MU transitions 5-6 reps = 8-10 total Round 2: C&J 3 reps, MU transitions 5 reps = 8 total (slight fatigue) Round 3: C&J 2-3 reps, MU transitions 4-5 reps = 6-8 total (moderate fatigue) Round 4: C&J 2 reps, MU transitions 4 reps = 6 total (significant fatigue) Round 5: C&J 1-2 reps, MU transitions 3-4 reps = 4-6 total (heavy fatigue) The 30-second rests provide partial recovery but aren't sufficient for full restoration, especially for the demanding clean and jerks. The alternating pattern helps somewhat as the movements use different energy systems and muscle groups. Benchmark Comparison: This workout is most similar to a high-skill, moderate-volume rep-based workout. The clean and jerk component relates to Grace (30 C&J at 135/95), but the short time domains and alternating pattern create a different stimulus. Grace L10 times of 90-120 seconds suggest elite athletes can maintain roughly 1 rep every 3-4 seconds, but our 20-second windows with fatigue and technical demands will yield lower rates. Total Rep Targets: - L10 (Elite): 240 reps (48 reps per round average, maintaining high output) - L5 (Average): 150 reps (30 reps per round average) - L1 (Beginner): 70 reps (14 reps per round average, likely scaling weight and movements)

Modality Profile

Touch And Go Power Clean And Jerk is a weightlifting movement with external load (barbell), while Banded Muscle Up Transition is a gymnastics bodyweight movement using resistance bands for assistance. Two modalities present: 50% Weightlifting, 50% Gymnastics.