Workout Description

Why This Workout Is Hard

The escalating squat clean loads (150-270/100-170) create significant strength demands, while the 60-second time cap forces athletes to move quickly through heavy weights. The handstand hold and piked DB presses add skill and shoulder fatigue components. The 1.5-minute rest provides some recovery, but six rounds of this combination will accumulate serious fatigue. Most average athletes will struggle with the heavier clean loads under time pressure.

Training Focus

This workout develops the following fitness attributes:

• Strength (8/10): Heavy squat cleans with progressive loading from 150/100 to 270/170 pounds demand significant maximal strength and power development.
• Stamina (7/10): Handstand holds and AMRAP shoulder press test upper body muscular endurance, especially shoulders and core stability over multiple rounds.
• Power (7/10): Squat cleans are explosive triple extension movements requiring significant power output, especially at the heavier prescribed weights.
• Flexibility (6/10): Handstand holds require shoulder mobility and thoracic extension, while squat cleans demand ankle, hip, and shoulder flexibility.
• Endurance (4/10): Short 60-second intervals with rest periods limit pure cardiovascular demand, though bike calories provide moderate aerobic stress.
• Speed (3/10): Work intervals are capped at 60 seconds with generous rest, emphasizing quality over speed with minimal transition demands.

Movements

• Squat Clean
• Air Bike
• Handstand Hold
• Dumbbell Shoulder Press

Benchmark Notes

This workout is scored by total reps completed across 6 rounds of alternating bike/handstand hold and squat clean/DB shoulder press intervals. Each round has a 60-second work period followed by 1.5 minutes rest. The primary rep accumulation comes from the DB shoulder press (AMRAP in remaining time after squat cleans). Round-by-round breakdown: Bike calories (10/8) take 12-20 seconds for elite athletes, leaving 40-48 seconds for handstand holds (no reps counted). Squat cleans progress from 150/100 to 270/170 across rounds - elite athletes complete 3 reps in 6-10 seconds early rounds, 8-12 seconds in later heavy rounds. Remaining time for DB shoulder press: Round 1 (150/100): 50-54 seconds = 25-30 reps; Round 2 (180/120): 48-52 seconds = 24-28 reps; Round 3 (210/140): 45-50 seconds = 22-26 reps; Round 4 (240/160): 42-48 seconds = 20-24 reps; Round 5 (255/165): 40-46 seconds = 18-22 reps; Round 6 (270/170): 38-44 seconds = 16-20 reps. DB shoulder press rate: 0.5-0.6 reps/second for elite, degrading to 0.4-0.5 in later rounds due to fatigue. Total elite range: 125-150 reps. Applied fatigue multipliers of 1.0x rounds 1-2, 1.1x rounds 3-4, 1.2x rounds 5-6. No direct anchor match, but used Fight Gone Bad (3 rounds, 430-500 reps L10) as reference - this workout has 6 rounds but shorter work periods and rest between, scaling to similar total volume. Final targets: L10: 205+ reps, L5: 125 reps, L1: 45 reps.

Modality Profile

4 movements total: Handstand Hold (G), Bike (M), Squat Clean (W), Dumbbell Shoulder Press (W). Two weightlifting movements make up 50%, with gymnastics and monostructural each contributing 25%.