Workout Description

Why This Workout Is Medium

This workout has manageable components that create moderate fatigue accumulation. The 135/95 power cleans are light enough for most athletes to handle in sets of 3, while step-ups provide active recovery. The 4-minute AMRAPs allow sustainable pacing, and the 1-minute rest between rounds prevents excessive fatigue buildup. The combination creates a challenging but accessible workout for average CrossFitters without requiring scaling.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High-rep step-ups combined with power cleans over 4-minute rounds will heavily tax both upper body and leg muscular endurance.
• Endurance (7/10): Three 4-minute AMRAPs with 1-minute rest create significant cardiovascular demand, requiring sustained aerobic output across multiple intervals.
• Power (7/10): Power cleans are explosive triple extension movements, step-ups require powerful hip drive, making this a power-dominant workout.
• Strength (6/10): 135/95lb power cleans require significant strength, while weighted step-ups with 50/35lb dumbbells demand moderate strength output.
• Speed (6/10): AMRAP format demands quick transitions between movements and fast cycling to maximize rounds within the 4-minute windows.
• Flexibility (4/10): Power cleans require triple extension and front rack mobility, step-ups need hip flexion range, moderate mobility demands overall.

Movements

• Dumbbell Box Step-Up
• Power Clean

Scaling Options

Reduce power clean weight to 115/75 or 95/65 lbs. Use 35/25 lb dumbbells and lower box to 20/16 inches. Consider reducing to 2 power cleans and 10 step-ups per round. Beginners can substitute DB deadlifts for power cleans and bodyweight step-ups.

Scaling Explanation

Scale if you cannot perform 10+ touch-and-go power cleans at the prescribed weight or if step-ups require significant rest between reps. The goal is completing 3+ full cycles each round while maintaining good form. Priority is consistent movement over heavy load - athletes should feel challenged but not completely depleted after each 4-minute effort.

Intended Stimulus

Moderate-intensity glycolytic intervals targeting muscular endurance and lactate tolerance. The 4-minute AMRAP format with 1-minute rest creates repeated exposure to metabolic stress while allowing partial recovery. Primary challenge is maintaining power output and movement quality across three rounds as lactate accumulates.

Coach Insight

Pace conservatively on round one to establish a sustainable rhythm - aim for 3-4 total cycles per round. Break power cleans into singles from the start to preserve grip and maintain speed. On step-ups, alternate legs each rep and use a consistent hand position on the dumbbell. Keep transitions fast - have your dumbbell positioned near the barbell. Most athletes will see a 10-15% drop in rounds 2-3, which is expected.

Benchmark Notes

This workout consists of 3 rounds of 4-minute AMRAPs with 1-minute rest between rounds. Each AMRAP contains 3 Power Cleans (135/95) + 12 Alt DB Step Ups (50/35, 24/20). One complete cycle = 15 reps total. Fresh cycle time: Power Clean at 135# takes ~2.5 sec/rep (7.5 sec for 3), Alt DB Step Ups take ~1.5 sec/rep (18 sec for 12), plus 3 sec transition = ~28.5 sec per cycle. Round 1 (fresh): 240 sec ÷ 28.5 sec = ~8.4 cycles × 15 reps = ~126 reps. Round 2 (10% fatigue): 28.5 × 1.1 = 31.4 sec/cycle = ~7.6 cycles × 15 = ~114 reps. Round 3 (20% fatigue): 28.5 × 1.2 = 34.2 sec/cycle = ~7.0 cycles × 15 = ~105 reps. Elite total: ~345 reps. Scaled down for various skill levels accounting for grip fatigue from cleans affecting step-ups, barbell transitions, and progressive muscle fatigue across the three AMRAPs.

Modality Profile

Both Power Clean and Dumbbell Step-Up are weightlifting movements involving external load, making this 100% weightlifting modality