Workout Description

Why This Workout Is Very Hard

This workout combines heavy strength work (finding 6RM/3RM) with high-intensity intervals at 80% of those maxes. The back squats at 80% of 6RM will be extremely challenging after finding that max, and the power cleans at 80% of 3RM with lateral burpees creates severe fatigue accumulation. The AMRAP format with minimal rest prevents recovery between demanding barbell movements. Most athletes will struggle with the prescribed loads after the strength portion.

Training Focus

This workout develops the following fitness attributes:

• Strength (8/10): Finding 6RM and 3RM maximums followed by working at 80% of those loads creates significant strength demands throughout the workout.
• Stamina (7/10): Heavy squats and cleans at 80% loads combined with burpees will test muscular endurance, especially in the posterior chain and shoulders.
• Power (7/10): Power cleans are inherently explosive, and lateral barbell burpees require quick, powerful transitions from ground to standing position.
• Endurance (6/10): Multiple 3-minute AMRAPs with bike calories create moderate cardiovascular demand, though rest periods allow some recovery between efforts.
• Flexibility (4/10): Power cleans require good hip and ankle mobility, while back squats demand adequate hip and thoracic spine range of motion.
• Speed (4/10): AMRAP format encourages quick transitions, but heavy loads limit cycling speed. Rest periods reduce overall speed demands.

Movements

• Lateral Burpee Over Bar
• Back Squat
• Calorie Bike
• Power Clean

Benchmark Notes

This workout has two strength testing phases (10 min to find 6RM Back Squat and 3RM Power Clean) followed by 4 rounds of alternating 3-minute AMRAPs. Since it's scored as 'Reps', I'm calculating total repetitions across all AMRAP rounds. Round 1: Back Squats at 80% 6RM (2-3 sec/rep) + 10/7 cal bike (12-20 sec) = ~45-50 sec per round, expect 3-4 rounds = 18-24 back squats + 30-40 calories. Round 2: Power Cleans at 80% 3RM (2-3 sec/rep) + 6 lateral barbell burpees (4-5 sec/rep) = ~36-45 sec per round, expect 4-5 rounds = 12-15 power cleans + 24-30 burpees. Round 3: Fatigue factor 1.1x, back squats become 2.5-3.5 sec/rep, expect 2-3 rounds = 12-18 back squats + 20-30 calories. Round 4: Fatigue factor 1.2x, power cleans become 2.5-4 sec/rep, expect 3-4 rounds = 9-12 power cleans + 18-24 burpees. Total rep calculation: Back squats (30-42) + Power cleans (21-27) + Burpees (42-54) + Calories (50-70) = 143-193 total reps. L5 (median) = 200 reps. Applied 15% spread between levels for this mixed modal workout.

Modality Profile

4 movements total: Back Squat and Power Clean are Weightlifting (50%), Calorie Bike is Monostructural (25%), and Lateral Barbell Burpee is Gymnastics (25%)