16 Minute AMRAP:1 Cluster (155/105)3 Front Squats (155/105)MAX REPS: Shoulder to Overhead (155/105)400m Run
Movements
Cluster
Front Squat
Run
Benchmark Notes
This 16-minute AMRAP is scored by total reps completed across all movements. Breaking down per round: 1 Cluster (155/105) takes 3-4 seconds, 3 Front Squats take 6-9 seconds, MAX REPS Shoulder-to-Overhead depends on athlete capacity (typically 5-15 reps per round for most athletes), and 400m Run takes 75-120 seconds. Total round time: 90-140 seconds including transitions. Elite athletes complete 6-7 rounds (84-98 total reps), intermediate athletes complete 4-5 rounds (56-70 total reps), and beginners complete 2-3 rounds (28-42 total reps). Fatigue significantly impacts the Shoulder-to-Overhead max reps portion - early rounds might yield 12-15 reps, but later rounds drop to 3-5 reps as grip and shoulders fatigue. The 400m run provides some recovery but also adds cumulative leg fatigue affecting squats and clusters in subsequent rounds.
This 16-minute AMRAP is scored by total reps completed across all movements. Breaking down per round: 1 Cluster (155/105) takes 3-4 seconds, 3 Front Squats take 6-9 seconds, MAX REPS Shoulder-to-Overhead depends on athlete capacity (typically 5-15 reps per round for most athletes), and 400m Run takes 75-120 seconds. Total round time: 90-140 seconds including transitions. Elite athletes complete 6-7 rounds (84-98 total reps), intermediate athletes complete 4-5 rounds (56-70 total reps), and beginners complete 2-3 rounds (28-42 total reps). Fatigue significantly impacts the Shoulder-to-Overhead max reps portion - early rounds might yield 12-15 reps, but later rounds drop to 3-5 reps as grip and shoulders fatigue. The 400m run provides some recovery but also adds cumulative leg fatigue affecting squats and clusters in subsequent rounds.
