Workout Description

Why This Workout Is Very Hard

Bodyweight loading on Olympic lifts creates maximal strength demands for most athletes, while the AMRAP format prevents recovery between rounds. The combination of heavy hang power cleans into immediate power jerks taxes the same muscle groups continuously. Front squats compound leg fatigue before high-skill toes-to-bar, creating grip and core failure. Twenty minutes of this intensity with no built-in rest makes this accessible only to experienced athletes.

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): High volume of complex movements over 20 minutes will severely test muscular endurance, especially grip strength and core stamina.
• Endurance (8/10): Twenty minutes of continuous work with bodyweight Olympic lifts and high-skill gymnastics creates significant cardiovascular demand and aerobic stress.
• Power (8/10): Hang power cleans and power jerks are explosive Olympic lift variations requiring rapid force development and coordination.
• Strength (7/10): Bodyweight hang power cleans and jerks require significant strength, particularly for heavier athletes where BW becomes substantial load.
• Speed (7/10): AMRAP format rewards quick transitions and efficient movement cycling, especially between complex barbell and gymnastics movements.
• Flexibility (6/10): Hang power cleans, front squats, and toes-to-bar demand good shoulder, hip, and thoracic spine mobility for proper positioning.

Movements

• Front Squat
• Toes-to-Bar
• Hang Power Clean
• Double-Under
• Power Jerk

Benchmark Notes

This is a 20-minute AMRAP with bodyweight barbell movements and high-skill gymnastics. I'll analyze this by breaking down each movement and applying fatigue multipliers. Movement Analysis (per round): - 4 Hang Power Clean (BW): At bodyweight loading, these are challenging. Elite: 8-10 sec, Intermediate: 12-15 sec, Novice: 18-25 sec - 4 Power Jerks (BW): Similar loading, Elite: 8-10 sec, Intermediate: 12-15 sec, Novice: 18-25 sec - 8 Front Squat (BW): Bodyweight front squats are demanding. Elite: 16-20 sec, Intermediate: 24-32 sec, Novice: 40-56 sec - 16 Toes to Bar: High-skill gymnastics. Elite: 24-32 sec, Intermediate: 40-56 sec, Novice: 80-120 sec - 32 Double Unders: Elite: 16-20 sec, Intermediate: 24-32 sec, Novice: 48-80 sec Transitions: 5-10 sec between movements for equipment changes. Round 1 (Fresh): Elite ~75 sec, Intermediate ~130 sec, Novice ~220 sec Round 2-3: Apply 1.1x fatigue multiplier Round 4-5: Apply 1.2x fatigue multiplier Round 6+: Apply 1.3-1.5x fatigue multiplier Set Breaking Considerations: - Bodyweight barbell movements will require singles/doubles after round 3-4 - Toes to bar will break into smaller sets (8-4-4, then 5-3-3-3-2) - Double unders may require multiple attempts due to fatigue Cross-checking against anchors: This is most similar to a high-skill AMRAP like Cindy, but significantly more demanding due to bodyweight barbell loading. Cindy benchmarks are L10: 25-30 rounds, L5: 15-18 rounds, L1: 6-8 rounds. This workout is much heavier and more technical, so I'm scaling down significantly. Final targets: L10: ~10 rounds, L5: ~6 rounds, L1: ~2.5 rounds

Modality Profile

5 movements total: 2 Gymnastics (Toes-to-Bar, Double-Under) and 3 Weightlifting (Hang Power Clean, Power Jerk, Front Squat). 2/5 = 40% G, 3/5 = 60% W, 0% M.