Workout Description

Why This Workout Is Hard

While 135/95 is moderate weight for most CrossFitters, the 30-second AMRAP format creates intense time pressure with minimal recovery. The combination of power cleans, squat cleans, and jerks in rapid succession causes significant fatigue accumulation across 7 rounds. The short work intervals force athletes to maintain high intensity throughout, making the moderate weight feel much heavier. Most will need to scale weight or struggle with later rounds.

Training Focus

This workout develops the following fitness attributes:

• Power (9/10): Power cleans and jerks are explosive Olympic lifting movements requiring maximum power output, especially under fatigue in AMRAP format.
• Stamina (8/10): Continuous barbell cycling for 30 seconds across multiple rounds will heavily tax grip strength, shoulder endurance, and overall muscular stamina.
• Speed (8/10): 30-second AMRAPs demand rapid barbell cycling and quick transitions between movements to maximize reps, emphasizing speed under fatigue.
• Endurance (7/10): Seven rounds of 30-second AMRAPs with 60-second rest creates significant cardiovascular demand through repeated high-intensity intervals with incomplete recovery.
• Strength (6/10): 135/95 lb loads for power cleans and jerks require moderate to high strength levels, especially as fatigue accumulates across rounds.
• Flexibility (4/10): Power cleans require good hip and ankle mobility, while overhead jerks demand adequate shoulder and thoracic spine flexibility for proper positioning.

Movements

• Power Clean
• Hang Squat Clean
• Power Jerk

Benchmark Notes

This workout is 7 rounds of 30-second AMRAPs with 60-second rest periods. Each round requires 2 power cleans + 1 above knee squat clean (3 total reps) before maximizing power jerks. I'll analyze this as a high-intensity barbell sprint workout similar to Grace but with different structure. Movement Analysis: - Power Clean (135/95): 2-3 seconds per rep when fresh - Above Knee Squat Clean (135/95): 3-4 seconds per rep (slightly slower due to squat component) - Power Jerk (135/95): 2-3 seconds per rep when fresh Round Structure: Each 30-second window starts with 3 mandatory reps (2 PC + 1 AKSC), taking approximately 8-10 seconds for elite athletes, 12-15 seconds for intermediate, and 15-20 seconds for beginners. This leaves 20-22 seconds, 15-18 seconds, and 10-15 seconds respectively for max power jerks. Fatigue Progression: - Rounds 1-2: Full capacity, 6-8 jerks possible for elite - Rounds 3-4: 15% slower, 5-6 jerks for elite - Rounds 5-6: 25% slower, 4-5 jerks for elite - Round 7: 35% slower, 3-4 jerks for elite Using Grace (30 C&J at 135/95) as anchor reference: - Grace L10: 90-120 seconds (elite can cycle C&J every 3-4 seconds) - This workout has similar loading but different time domain and rest structure - 60-second rest periods allow partial recovery, preventing complete breakdown Calculated totals per level: - L10 (Elite): 3×7 mandatory + ~40 jerks = ~61 reps per round × 7 = 427 reps - L5 (Average): 3×7 mandatory + ~20 jerks = ~41 reps per round × 7 = 287 reps - L1 (Beginner): 3×7 mandatory + ~5 jerks = ~26 reps per round × 7 = 182 reps Adjusted for realistic pacing and fatigue accumulation across 7 rounds. Final targets: L10: ~420 reps, L5: ~280 reps, L1: ~140 reps

Modality Profile

All three movements (Power Clean, Hang Squat Clean, Power Jerk) are barbell weightlifting movements requiring external load, making this 100% weightlifting modality.