Workout Description

Why This Workout Is Easy

This workout provides excellent built-in recovery through the relay format - each athlete works for ~30-45 seconds then rests for 60-90 seconds while teammates work. The movements are fundamental with moderate loads (135/95 HPC is manageable for average athletes). Low volume per round (5 cals, 5 cleans, 3 box jumps) prevents significant fatigue accumulation. The 3 burpees between switches add minimal difficulty. The work-to-rest ratio heavily favors recovery, making this accessible and sustainable.

Training Focus

This workout develops the following fitness attributes:

• Power (8/10): Hang power cleans are explosive hip extension, box jumps require leg power, burpees have explosive push-up component throughout workout.
• Endurance (7/10): 12-minute AMRAP with relay format creates sustained cardiovascular demand, though brief rest periods during partner transitions provide some recovery.
• Speed (7/10): Relay format demands quick transitions between partners, fast cycling through movements, and efficient burpee execution to maximize rounds.
• Stamina (6/10): Moderate rep ranges per round but continuous cycling through movements tests muscular endurance, especially with burpees adding fatigue.
• Strength (6/10): Hang power cleans at 135/95 lbs require significant strength, while other movements are more bodyweight-based or light load.
• Flexibility (4/10): Hang power cleans demand good hip and shoulder mobility, box jumps require ankle flexibility, burpees need full-body range of motion.

Movements

• Air Bike
• Burpee
• Box Jump
• Hang Power Clean

Benchmark Notes

This is a 12-minute AMRAP with teams of 3 in relay format. Each partner completes: 5/3 cal bike, 5 hang power cleans (135/95), 3 box jumps (24/20), plus 3 burpees when switching. Let me break down the timing per round: Per partner cycle: Bike (8-12 sec), Hang Power Cleans at 135/95 (12-18 sec), Box Jumps (5-8 sec), Burpees when switching (10-15 sec) = 35-53 seconds per partner. With 3 partners cycling, one complete round takes approximately 105-160 seconds. Using Cindy (20-min AMRAP: 5 pull-up + 10 push-up + 15 air squat) as the closest anchor, where L10 achieves 25-30 rounds in 20 minutes, I need to scale for the 12-minute timeframe and account for the relay format complexity. Cindy's pace is roughly 1.25-1.5 rounds per minute for elite athletes. For this workout, the relay format creates natural rest periods but also coordination overhead. The movements are more complex than Cindy's bodyweight triplet, with the hang power cleans being the limiting factor. Elite teams should complete approximately 10-11 rounds (0.85-0.92 rounds/minute), intermediate teams 6-7 rounds (0.5-0.58 rounds/minute), and beginner teams 3-4 rounds (0.25-0.33 rounds/minute). Fatigue considerations: The relay format provides built-in rest, but the hang power cleans will become increasingly difficult as grip and posterior chain fatigue accumulate. Box jumps may slow significantly in later rounds due to leg fatigue from cleans and bike work. Final targets - L10: 10.9 rounds, L5: 6.7 rounds, L1: 3.5 rounds

Modality Profile

4 movements total: Burpee and Box Jump are Gymnastics (bodyweight), Bike is Monostructural (cyclical cardio), and Hang Power Clean is Weightlifting (barbell movement). This gives us 2/4 = 50% G, 1/4 = 25% M, 1/4 = 25% W.