Workout Description

Why This Workout Is Medium

While the power clean and jerks at 135/95 are moderately heavy, the low volume (3 reps) and built-in rest periods prevent significant fatigue accumulation. The bodyweight movements are fundamental skills that most CrossFitters can handle. The 3-minute AMRAP format with 1-minute rest allows adequate recovery between rounds. The combination creates a challenging but manageable workout that emphasizes power output over grinding through fatigue.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High rep counts across multiple rounds will heavily tax upper body pushing stamina and leg endurance, especially with limited recovery time.
• Endurance (7/10): Four 3-minute AMRAPs with minimal rest creates significant cardiovascular demand, requiring sustained aerobic output across multiple high-intensity intervals.
• Power (7/10): Power clean and jerks are explosive movements requiring significant power output, repeated multiple times per round across four intervals.
• Strength (6/10): Power clean and jerks at 135/95 require moderate strength levels, while push-ups and squats test relative strength endurance capabilities.
• Speed (6/10): AMRAP format demands quick transitions and efficient movement cycling to maximize rounds, with time pressure creating urgency throughout.
• Flexibility (4/10): Power clean and jerk demands good shoulder, hip, and ankle mobility, while other movements require basic range of motion.

Movements

• Squat to Medicine Ball
• Power Clean
• Jerk
• Hand-Release Push-Up
• Squat

Benchmark Notes

This workout consists of 4 rounds of 3-minute AMRAPs with 1-minute rest between rounds. Each round contains 3 Above Knee Power Clean and Jerks (135/95), 6 Hand Release Push-ups, and 9 Squats to Medicine Ball (18 total reps per round). I'll analyze this by breaking down each movement and applying fatigue across rounds. Movement Analysis per Round: - 3 Power Clean & Jerks (135/95): At moderate load, ~3-4 seconds per rep = 9-12 seconds - 6 Hand Release Push-ups: ~2-3 seconds per rep = 12-18 seconds - 9 Medicine Ball Squats: ~2 seconds per rep = 18 seconds - Total base time per round: ~39-48 seconds - Transitions between movements: ~6-10 seconds total - Base round time: ~45-58 seconds In a 3-minute AMRAP, elite athletes can complete multiple cycles: - Round 1 (fresh): 3-4 complete cycles = 54-72 reps - Round 2 (slight fatigue): 3-4 cycles = 50-68 reps - Round 3 (moderate fatigue): 2-3 cycles = 45-60 reps - Round 4 (high fatigue): 2-3 cycles = 40-55 reps Elite total: ~190-255 reps Intermediate total: ~140-180 reps Beginner total: ~80-120 reps This workout is similar to Fight Gone Bad in structure (multiple timed rounds with rest) but with different movements. FGB has L10 at 430-500 total reps across 3 rounds, while this has 4 rounds of different movements. Adjusting for the additional round and movement complexity, I'm targeting elite performance around 280 reps total. Final targets: L10: 280 reps, L5: 200 reps, L1: 120 reps

Modality Profile

5 movements total: Power Clean and Jerk are weightlifting (W), Hand-Release Push-Up and Squat are gymnastics (G), Medicine Ball is weightlifting (W). 2 G movements (40%) and 3 W movements (60%)