Workout Description

Why This Workout Is Very Hard

This workout combines heavy barbell cycling (135/95 TNG power clean & jerks) with advanced gymnastics skills (muscle-up transitions) under severe time constraints. The 20-second AMRAPs create intense pace pressure while the no-rest rule on barbell work forces continuous loading. The combination of heavy Olympic lifting, high-skill gymnastics, and restrictive timing creates multiple simultaneous limiting factors that only experienced athletes can handle as prescribed.

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): Continuous grip demands from power clean & jerks plus muscle-up transitions will severely test upper body and grip stamina over multiple rounds.
• Power (8/10): Touch-and-go power clean & jerks with no-feet requirement emphasizes explosive hip extension and rapid force production under fatigue.
• Endurance (7/10): Five rounds of high-intensity intervals with minimal rest creates significant cardiovascular demand, though shorter duration than pure endurance workouts.
• Flexibility (7/10): False grip holds, muscle-up transitions, and bottom dip positions require above-average shoulder mobility and thoracic spine flexibility.
• Strength (6/10): 135/95lb power clean & jerks require moderate strength, while muscle-up transitions and static holds demand significant relative strength throughout.
• Speed (6/10): AMRAP format with tight time caps demands quick transitions and efficient movement cycling, especially during the 20-second power intervals.

Movements

• Power Clean
• Dead Hang
• Muscle-Up Transition
• Jerk
• Dip Hold

Benchmark Notes

This workout is scored by total reps completed across 5 rounds of complex power clean & jerk work with muscle-up transitions. Each round contains two 20-second AMRAP segments of TNG (touch-and-go) no-feet power clean & jerks at 135/95 lbs, separated by challenging muscle-up transition holds. Movement Analysis: - Power Clean & Jerk (135/95): At this weight with TNG and no-feet requirements, elite athletes might achieve 8-10 reps per 20-second window when fresh, but this will degrade significantly - The 'no resting at bottom' rule forces athletes to maintain tension throughout, dramatically increasing fatigue - False grip holds and toe-nail muscle-up transitions between AMRAP segments add significant grip and shoulder fatigue - 10 total AMRAP windows (2 per round × 5 rounds) create substantial cumulative fatigue Round-by-Round Breakdown: Round 1: 8-10 + 8-10 = 16-20 reps (fresh state) Round 2: 7-9 + 7-9 = 14-18 reps (slight fatigue, 1.1x multiplier) Round 3: 6-8 + 6-8 = 12-16 reps (moderate fatigue, 1.2x multiplier) Round 4: 5-7 + 5-7 = 10-14 reps (significant fatigue, 1.3x multiplier) Round 5: 4-6 + 4-6 = 8-12 reps (severe fatigue, 1.5x multiplier) Elite total: ~240-280 reps Intermediate total: ~140-180 reps Beginner total: ~60-100 reps The combination of heavy barbell cycling with strict movement standards, grip-intensive holds, and no rest at the bottom creates a uniquely challenging rep-accumulation workout. This is similar to a Grace-style barbell sprint but extended over 5 rounds with additional complexity. Final targets: L10: 240+ reps, L5: 140 reps, L1: 60 reps

Modality Profile

3 gymnastics movements (Dead Hang, Muscle Up Transition, Dip Hold) and 2 weightlifting movements (Power Clean, Jerk). 3/5 = 60% gymnastics, 2/5 = 40% weightlifting.