Workout Description

Why This Workout Is Hard

The 155/105lb power cleans are moderately heavy for most athletes, but the continuous 3-minute AMRAP format with lateral barbell burpees creates significant fatigue accumulation. The barbell burpees will tax grip and shoulders before returning to the cleans, while the short rest periods prevent full recovery between rounds. Most athletes will struggle to maintain consistent rounds and may need to scale the weight.

Training Focus

This workout develops the following fitness attributes:

• Power (9/10): Power cleans are purely explosive movements, and lateral burpees require rapid up-down transitions, making this heavily power-dependent throughout.
• Stamina (8/10): Continuous cycling of power cleans and burpees over 9 total minutes of work will heavily tax muscular endurance, especially grip and posterior chain.
• Speed (8/10): AMRAP format demands fast transitions between movements and quick cycling of both power cleans and burpees to maximize rounds within time constraints.
• Endurance (7/10): Three 3-minute AMRAPs with 1-minute rest creates significant cardiovascular demand, requiring sustained aerobic output across multiple high-intensity intervals.
• Strength (6/10): Power cleans at 155/105 lbs require moderate to heavy loading for most athletes, demanding significant strength in the posterior chain and shoulders.
• Flexibility (4/10): Power cleans require good hip, ankle, and shoulder mobility, while lateral burpees demand basic hip flexion and thoracic extension for efficient movement.

Movements

• Lateral Burpee Over Bar
• Power Clean

Benchmark Notes

This workout consists of 3 rounds of 3-minute AMRAPs with 1-minute rest between rounds. Each AMRAP contains 3 Power Cleans (155/105) + 6 Lateral Barbell Burpees, totaling 9 reps per round. I'll analyze this by breaking down movement times and applying fatigue across rounds. Movement Analysis: - Power Clean (155/105): 3-4 seconds per rep at this moderate-heavy load - Lateral Barbell Burpee: 4-5 seconds per rep (slightly slower than regular burpees due to lateral movement and barbell obstacle) - Total time per round: (3 × 3.5 sec) + (6 × 4.5 sec) = 10.5 + 27 = 37.5 seconds for elite athletes Round-by-Round Breakdown: Round 1 (fresh): Elite athletes complete 4-5 full rounds (36-45 reps) in 3 minutes Round 2 (moderate fatigue): 1.1x multiplier, complete 3-4 full rounds (27-36 reps) Round 3 (high fatigue): 1.2x multiplier, complete 3-4 full rounds (27-36 reps) This workout is similar to high-intensity interval training with heavy barbell work. The power cleans at 155/105 will be limiting for most athletes, requiring singles or doubles with brief rest. The lateral burpees add significant metabolic demand. Benchmark Calculations: - L10 (Elite): 252-270 total reps (84-90 reps per AMRAP) - L5 (Average): 180 total reps (60 reps per AMRAP, or about 6-7 complete rounds per 3-min window) - L1 (Beginner): 108 total reps (36 reps per AMRAP, or about 4 complete rounds per 3-min window) The 1-minute rest periods allow for partial recovery but won't fully restore power output, especially for the grip-intensive power cleans. Final targets: L10: 252+ reps, L5: 180 reps, L1: 108 reps

Modality Profile

Power Clean is a weightlifting movement (W), Lateral Burpee Over Bar is a bodyweight gymnastics movement (G). Two modalities present, so 50/50 split.