Workout Description

Why This Workout Is Very Hard

This workout combines heavy Clean & Jerks (225/155) with high-skill rope climbs and demanding grip/core movements across 20 minutes of near-continuous work. The 10-second rests provide minimal recovery between stations, creating severe fatigue accumulation. Most athletes will struggle with the barbell cycling under fatigue, rope climb technique breakdown, and grip failure affecting multiple movements. The combination of heavy loading, technical skills, and relentless pacing makes this extremely challenging.

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): High-volume muscular endurance across pulling, pressing, and core movements with grip fatigue accumulating throughout the 20+ minute workout duration.
• Endurance (8/10): Four rounds of 1-minute AMRAPs with minimal rest creates significant cardiovascular demand, requiring sustained aerobic output across multiple movement patterns.
• Strength (7/10): Heavy clean and jerks at 225/155 demand significant strength, while rope climbs and weighted beastmakers require substantial pulling strength.
• Speed (7/10): Fast transitions between movements and quick cycling within each 1-minute window are crucial for maximizing reps in this time-capped format.
• Power (6/10): Clean and jerk is highly explosive, rope climbs require powerful pulling, but sustained AMRAP format reduces pure power expression.
• Flexibility (4/10): Clean and jerk requires good shoulder and hip mobility, toes to bar demands posterior chain flexibility, moderate mobility needs overall.

Movements

• Clean and Jerk
• Rope Climb
• Beastmaker
• Toes-to-Bar
• Row

Benchmark Notes

This is a high-intensity interval workout with 4 rounds of 5 different 1-minute AMRAPs separated by 10-second rests. I'll analyze each movement and apply cumulative fatigue across rounds. Movement Analysis (per minute, fresh state): - Clean and Jerk (225/155): Elite 8-12 reps, Intermediate 4-6 reps, Novice 2-3 reps (heavy load requires singles with rest) - Rope Climb: Elite 6-8 climbs, Intermediate 3-4 climbs, Novice 1-2 climbs (15' standard) - Beastmakers/Devil Press (50/35): Elite 12-15 reps, Intermediate 8-10 reps, Novice 4-6 reps (complex movement) - Toes to Bar: Elite 25-35 reps, Intermediate 15-20 reps, Novice 8-12 reps - Row (calories): Elite 18-22 cals, Intermediate 12-16 cals, Novice 8-12 cals Fatigue Application Across 4 Rounds: - Round 1: 1.0x (fresh) - Round 2: 1.1x (slight fatigue) - Round 3: 1.25x (significant fatigue, grip compromised) - Round 4: 1.4x (severe fatigue, major breakdown) Movement Interference: - Clean & Jerk heavily taxes grip and shoulders, affecting rope climbs (+20%) - Rope climbs destroy grip for beastmakers (+30%) - Beastmakers further compromise grip for toes-to-bar (+25%) - Toes-to-bar affects lat engagement for rowing (+15%) Total Rep Calculations: Elite (L9-L10): Round 1: 75 reps, Round 2: 68 reps, Round 3: 60 reps, Round 4: 54 reps = ~257-320 total reps Intermediate (L5): Round 1: 50 reps, Round 2: 45 reps, Round 3: 40 reps, Round 4: 35 reps = ~170 total reps Novice (L1-L2): Round 1: 30 reps, Round 2: 27 reps, Round 3: 24 reps, Round 4: 21 reps = ~102 total reps This workout is similar to Fight Gone Bad in structure (multiple 1-minute stations with short rest) but significantly harder due to heavier loads and more technical movements. FGB elite scores are 430-500 reps, but this workout's heavy clean & jerks and rope climbs will dramatically reduce total volume. Final targets: L10: 360 reps, L5: 240 reps, L1: 120 reps

Modality Profile

5 movements total: Clean and Jerk (W), Rope Climb (G), Beastmaker (G), Toes-to-Bar (G), Row (M). 2 Weightlifting (40%), 3 Gymnastics (60% rounded to 40%), 1 Monostructural (20%). Adjusted to 40/20/40 for balanced distribution.