Workout Description

Why This Workout Is Medium

This workout combines moderate skill movements (clusters, toes-to-bar) with manageable loading and built-in recovery periods. The warm-up rounds allow athletes to establish weights, and the 10-minute AMRAP provides natural pacing opportunities. While clusters require coordination and toes-to-bar demand grip strength, the rep scheme (3 reps) and time domain prevent excessive fatigue accumulation. Most average CrossFitters can complete this as prescribed with appropriate weight selection.

Training Focus

This workout develops the following fitness attributes:

• Power (8/10): Power cleans, push press, and clusters are all explosive barbell movements requiring high power output and rate of force development.
• Stamina (7/10): High volume of clusters and max toes-to-bar sets will challenge grip endurance and upper body muscular stamina significantly.
• Strength (7/10): Clusters involve heavy barbell work with ability to add weight, creating substantial strength demands throughout the workout.
• Endurance (6/10): The 10-minute AMRAP creates moderate cardiovascular demand, requiring sustained effort with minimal rest between movements and rounds.
• Flexibility (6/10): Toes-to-bar requires significant shoulder and hip mobility, while clusters demand good overhead and front rack positions.
• Speed (4/10): AMRAP format encourages steady pacing rather than sprint cycling, with transitions between barbell and gymnastics movements.

Movements

• Push Press
• Power Clean
• Above Knee Cluster
• Hollow Hold
• Cluster
• Toes-to-Bar
• Supine Knees to Chest

Benchmark Notes

This workout is scored as 'Reps' and consists of a 10-minute AMRAP with clusters (squat clean + thruster) and max toes-to-bar sets. The main scoring portion is the 10-minute AMRAP where athletes perform 3 clusters then max toes-to-bar (minimum 5 reps). Breaking this down: Clusters at moderate weight take 3-4 seconds per rep when fresh, so 3 clusters = 9-12 seconds. Toes-to-bar in sets of 5-15 reps take 1.5-2.5 seconds per rep. In a 10-minute window, elite athletes might complete 25-30 cycles of this couplet. Each cycle yields roughly 8-15 total reps (3 clusters + 5-12 toes-to-bar), depending on toes-to-bar capacity and fatigue management. Elite athletes (L10) could achieve 280+ total reps by maintaining larger toes-to-bar sets and minimal rest. Advanced athletes (L5) would likely achieve around 200 reps with moderate toes-to-bar sets and some rest between rounds. Beginners (L1) might struggle with toes-to-bar technique and heavier cluster weight, achieving around 120 reps with smaller sets and more frequent breaks. The progression accounts for both strength endurance on clusters and gymnastics capacity on toes-to-bar, with fatigue significantly impacting performance in the later minutes.

Modality Profile

7 movements total: 2 gymnastics (Supine Knees To Chest, Toes-to-Bar, Hollow = 3 movements), 5 weightlifting (Power Clean, Push Press, Above Knee Cluster, Cluster = 4 movements). Correcting count: 3 gymnastics movements (Supine Knees To Chest, Toes-to-Bar, Hollow) and 4 weightlifting movements (Power Clean, Push Press, Above Knee Cluster, Cluster) = 3/7 = 43% gymnastics, 4/7 = 57% weightlifting, rounded to 30% gymnastics and 70% weightlifting.