Workout Description

Why This Workout Is Medium

The 115/75lb weight is moderate for most CrossFitters, and the 5-rep scheme keeps volume manageable per round. The 2-minute rest between AMRAPs allows significant recovery, preventing major fatigue accumulation. Double-unders add cardio but aren't overwhelming at 20 reps. The plank during rest is annoying but not limiting. While the barbell cycling will create some fatigue within each 3-minute window, the generous rest makes this very doable for average athletes.

Training Focus

This workout develops the following fitness attributes:

• Power (9/10): Hang power cleans and power jerks are explosive Olympic lifting movements requiring maximum power output on every repetition.
• Stamina (8/10): Repeated barbell cycling and double unders over multiple rounds heavily taxes grip strength, shoulders, and muscular endurance capacity.
• Endurance (7/10): Three 3-minute AMRAPs with 2-minute rest creates significant cardiovascular demand, though rest periods prevent pure aerobic stress.
• Strength (6/10): Moderate barbell loads (115/75) for hang power cleans and jerks require solid strength foundation but aren't maximal efforts.
• Speed (6/10): AMRAP format demands quick transitions between barbell and jump rope, with minimal rest to maximize rounds completed.
• Flexibility (4/10): Hang power cleans demand hip and ankle mobility, jerks require overhead flexibility, double unders need basic coordination.

Movements

• Plank
• Hang Power Clean
• Double-Under
• Power Jerk

Benchmark Notes

This workout consists of 3 rounds of 3-minute AMRAPs with the same movement pattern (5 Hang Power Cleans 115/75, 5 Power Jerks 115/75, 20 Double Unders), with 2-minute rests between rounds. Each AMRAP restarts from the beginning. Movement Analysis: - Hang Power Clean (115/75): 2.5-3 sec per rep at moderate load - Power Jerk (115/75): 2-2.5 sec per rep - 20 Double Unders: 10-12 sec in rhythm (0.5-0.6 sec per rep) - Total cycle time: 25-30 sec for 30 reps fresh Round-by-Round Breakdown: Round 1 (fresh): 6-7 complete cycles = 180-210 reps Round 2 (10% fatigue): 5-6 complete cycles = 150-180 reps Round 3 (20% fatigue): 4-5 complete cycles = 120-150 reps Total rep range: 450-540 reps for elite athletes, scaling down proportionally. The closest anchor is Fight Gone Bad (3 rounds, total reps scored), where L10 achieves 430-500 reps. However, this workout has longer work periods (9 minutes vs 15 minutes total) and includes rest periods, allowing for higher rep counts. The barbell movements at 115/75 are moderately loaded but manageable for volume. Final targets: L10: 450-540 reps, L5: 270-300 reps, L1: 120-150 reps

Modality Profile

4 movements total: Hang Power Clean and Power Jerk are weightlifting (W), Double-Under and Plank are gymnastics (G). No monostructural movements. 2 W + 2 G = 50% each.