Workout Description

Why This Workout Is Hard

The 135/95lb power clean and jerks are moderately heavy for most athletes, but the continuous 14-minute AMRAP format with no built-in rest creates significant fatigue accumulation. The rowing and push-ups will compromise grip strength and shoulder stability before the barbell work, making the clean and jerks progressively more challenging. Most athletes will need to break up movements frequently in later rounds, and some may need to scale the weight.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume hand release push-ups combined with repeated power movements will heavily tax upper body and posterior chain muscular endurance.
• Endurance (7/10): A 14-minute AMRAP with rowing creates significant cardiovascular demand, requiring sustained aerobic output throughout the time domain.
• Power (7/10): Power clean and jerk is an explosive movement requiring rapid force development, while rowing also demands power output.
• Strength (6/10): 135/95lb power clean and jerks require moderate to heavy loading, demanding significant strength especially as fatigue accumulates over rounds.
• Speed (6/10): AMRAP format rewards quick transitions and efficient movement cycling, especially between the three distinct movement patterns.
• Flexibility (4/10): Power clean and jerk requires good shoulder, hip, and ankle mobility for proper receiving positions and overhead stability.

Movements

• Power Clean and Jerk
• Hand-Release Push-Up
• Row

Benchmark Notes

This 14-minute AMRAP contains 210m row, 14 hand release push-ups, and 7 power clean & jerks at 135/95 lbs. I'll analyze each movement and apply fatigue over the time domain. Movement breakdown per round: - 210m Row: ~45-55 seconds fresh (moderate pace to preserve energy) - 14 Hand Release Push-ups: ~18-25 seconds fresh (1.3-1.8 sec per rep) - 7 Power Clean & Jerks (135/95): ~21-35 seconds fresh (3-5 sec per rep at this load) - Transitions: ~10-15 seconds total Total round time fresh: ~94-130 seconds (1:34-2:10) Fatigue progression over 14 minutes: - Rounds 1-2: Base times (1:34-2:10) - Rounds 3-4: +15% fatigue (1:48-2:25) - Rounds 5-6: +25% fatigue (1:58-2:42) - Rounds 7+: +40% fatigue, significant set breaking on push-ups and C&J The power clean & jerk at 135/95 is a significant limiting factor - this is Grace weight, requiring technical proficiency and strength endurance. Hand release push-ups become increasingly difficult as shoulders fatigue from rowing and overhead work. Using Cindy (20-min AMRAP) as a reference anchor, elite athletes achieve 25-30 rounds with bodyweight movements. This workout is more demanding due to barbell work and rowing, so I'm scaling down significantly. Grace (30 C&J at 135/95) takes elite athletes 90-120 seconds, suggesting the 7 C&J per round will be a major bottleneck. Elite athletes (L10): 8.5+ rounds - exceptional strength and conditioning Median (L5): 6.0 rounds - solid technique, moderate fatigue management Novice (L1): 3.5 rounds - likely struggling with C&J technique and push-up volume Final targets: L10: 8.5+ rounds, L5: 6.0 rounds, L1: 3.5 rounds

Modality Profile

Three movements across all modalities: Row (monostructural cardio), Hand-Release Push-Up (gymnastics bodyweight), and Power Clean and Jerk (weightlifting with barbell). Equal distribution with slight emphasis on weightlifting.