Workout Description

Why This Workout Is Medium

The 135/95lb power cleans are moderate weight that most CrossFitters can handle for 5 reps when fresh. The 3-minute AMRAP format with 1-minute rest provides adequate recovery between rounds, preventing excessive fatigue accumulation. The bike calories serve as an active warm-up rather than a limiting factor. While the power cleans will create some fatigue, the built-in rest and manageable rep scheme keep this in medium territory for the average athlete.

Training Focus

This workout develops the following fitness attributes:

• Power (8/10): Power cleans are explosive triple extension movements requiring maximum power output, while bike calories demand powerful leg drive and high output.
• Endurance (7/10): Three 3-minute AMRAPs with 1-minute rest creates significant cardiovascular demand, requiring sustained aerobic capacity across multiple high-intensity intervals.
• Speed (7/10): AMRAP format with short time domain emphasizes rapid cycling between movements and maintaining high intensity throughout each 3-minute window.
• Stamina (6/10): Moderate volume of power cleans combined with calorie bike work tests muscular endurance, particularly posterior chain and grip stamina over repeated rounds.
• Strength (6/10): 135/95lb power cleans require moderate-to-heavy strength for most athletes, especially as fatigue accumulates across three rounds of the workout.
• Flexibility (4/10): Power cleans demand good hip, ankle, and thoracic mobility for proper catch position and full extension during the pull.

Movements

• Calorie Bike
• Power Clean

Scaling Options

Reduce bike calories to 8/6 or power clean weight to 95/65 lbs. Substitute front squats or deadlifts for power cleans. Beginners can do 2 rounds instead of 3, or reduce AMRAP time to 2 minutes with 90 seconds rest.

Scaling Explanation

Scale if you can't maintain bike pace throughout or if power clean form breaks down after round 2. Priority is maintaining intensity and movement quality. Target feeling like you could do 1-2 more reps when time expires on each AMRAP.

Intended Stimulus

High-intensity glycolytic intervals targeting power endurance. Each 3-minute AMRAP tests ability to maintain pace under accumulating lactate stress. The bike-to-barbell transition challenges grip and breathing recovery while power cleans demand explosive hip extension under fatigue.

Coach Insight

Start conservative on bike - aim for steady 10-12 cal/min pace rather than sprinting early. Quick bike dismount is crucial - have barbell pre-loaded nearby. Power cleans should be singles or touch-and-go doubles max - no grinding reps. Use the 1-minute rest to walk around and shake out forearms. Target 3-4 full rounds per AMRAP.

Benchmark Notes

This is a 3-round workout with 3-minute AMRAPs separated by 1-minute rest. Each round consists of 10/7 Calorie Bike + 5 Power Cleans (135/95). Round 1 (fresh): Bike calories take 12-20 sec for elite to recreational athletes. Power Cleans at 135/95 take 2-3 sec per rep for 5 reps = 10-15 sec. Total per round fresh: ~22-35 sec, leaving 2.5+ minutes for additional cycles. Elite athletes can complete 8-9 cycles per round (120-135 reps total). Round 2 (moderate fatigue): 1.1-1.2x multiplier due to accumulated fatigue, plus grip and leg fatigue from power cleans affects bike performance. Expect 7-8 cycles. Round 3 (high fatigue): 1.3-1.5x multiplier, significant grip fatigue, expect 6-7 cycles. Total reps calculation: Elite (L10): 9+8+7 = 24 cycles × 15 reps = 360 total, but capped by 3-min limit, realistic ~168+ reps. Advanced (L8-L9): 8+7+6 = 21 cycles = ~156-144 reps. Intermediate (L5-L7): 6+5+4 = 15 cycles = ~108-132 reps. Novice (L2-L4): 4+3+3 = 10 cycles = ~72-96 reps. The 1-minute rest allows partial recovery but doesn't fully restore performance.

Modality Profile

Two modalities present: Calorie Bike is monostructural cardio (M), Power Clean is weightlifting with external load (W). Equal split between M and W.