Workout Description

Why This Workout Is Hard

This workout combines moderate-heavy loads (135/95 squat cleans, 225/155 deadlifts) with high-skill gymnastics movements in continuous 6-minute AMRAPs. The ascending rep scheme creates significant fatigue accumulation, making later rounds increasingly difficult. Squat cleans demand full-body coordination under fatigue, while handstand push-ups require shoulder strength after grip-intensive deadlifts. The 3-minute rest provides some recovery, but most athletes will need to scale weights or movements to maintain intensity throughout both AMRAPs.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): Ascending ladder format with grip-intensive toes-to-bar and HSPU creates severe muscular endurance demands, especially in shoulders and core.
• Endurance (7/10): Two 6-minute AMRAPs with 3-minute rest creates significant cardiovascular demand, requiring sustained aerobic output across multiple high-intensity intervals.
• Flexibility (7/10): Toes-to-bar demands exceptional shoulder and hip flexibility, while handstand push-ups require significant shoulder mobility and thoracic extension.
• Strength (6/10): Moderate loads on squat cleans (135/95) and deadlifts (225/155) combined with bodyweight strength movements require solid strength foundation.
• Speed (6/10): AMRAP format rewards quick transitions and efficient movement cycling, especially as fatigue accumulates in the ascending ladder pattern.
• Power (5/10): Squat cleans require explosive hip extension and speed under the bar, while other movements are more strength-endurance focused.

Movements

• Squat Clean
• Toes-to-Bar
• Deadlift
• Handstand Push-Up

Benchmark Notes

This workout consists of two 6-minute AMRAPs with a 3-minute rest between them. The first AMRAP features toes-to-bar and squat cleans (135/95), while the second features handstand push-ups and deadlifts (225/155). Both follow an ascending ladder pattern (3-3, 6-6, 9-9, etc.). First AMRAP Analysis: - Toes-to-bar: 1.5-2.5 sec per rep fresh, degrading to 2-3 sec with fatigue - Squat cleans (135/95): 2-3 sec per rep fresh, degrading to 3-4 sec with fatigue - Round 1 (6 reps total): ~15-20 seconds - Round 2 (12 reps total): ~30-40 seconds with 1.1x fatigue - Round 3 (18 reps total): ~50-65 seconds with 1.2x fatigue - Round 4 (24 reps total): ~75-95 seconds with 1.3x fatigue - Round 5+ becomes increasingly difficult due to grip fatigue and metabolic stress Elite athletes might complete 4-5 full rounds (60-90 reps) in the first AMRAP, while recreational athletes might complete 2-3 rounds (30-54 reps). Second AMRAP Analysis: - Handstand push-ups: 8-12 sec per rep in complex WODs (includes setup/kip/recovery) - Deadlifts (225/155): 2-3 sec per rep fresh, degrading to 3-4 sec with fatigue - The HSPU time estimate accounts for the technical complexity and shoulder fatigue - Round 1 (6 reps total): ~25-35 seconds - Round 2 (12 reps total): ~55-75 seconds with 1.1x fatigue - Round 3+ becomes very challenging due to shoulder fatigue from HSPUs Elite athletes might complete 3-4 full rounds (54-84 reps) in the second AMRAP, while recreational athletes might complete 1-2 rounds (18-42 reps). Total Rep Estimates: - L10 (Elite): 360 reps (90 + 84 split) - L5 (Average): 240 reps (66 + 54 split) - L1 (Beginner): 120 reps (36 + 24 split) The workout heavily taxes grip strength in the first AMRAP and shoulder strength/stability in the second, creating a challenging combination that limits high-rep performance even for elite athletes.

Modality Profile

4 movements total: Toes-to-Bar and Handstand Push-Up are Gymnastics (bodyweight), Squat Clean and Deadlift are Weightlifting (external load). 2/4 = 50% each for G and W, 0% M.