Workout Description

Why This Workout Is Hard

The ascending power cleans (1-10) paired with descending knees-to-elbows (10-1) creates significant fatigue accumulation over 14 minutes. While 135/95 power cleans aren't maximal, cycling them continuously from 6-10 reps becomes challenging as grip and posterior chain fatigue from earlier rounds. The knees-to-elbows maintain constant grip demand throughout. Most athletes will need multiple breaks in later rounds, and some may scale the weight.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume power cleans and knees to elbows will test grip strength endurance and core stamina over multiple rounds.
• Power (8/10): Power cleans are explosive by nature, requiring hip drive and speed under the bar throughout the workout.
• Endurance (7/10): A 14-minute AMRAP with continuous movement creates significant cardiovascular demand, requiring sustained aerobic output throughout the time domain.
• Strength (6/10): Power cleans at 135/95 lbs require moderate strength levels, especially as fatigue accumulates through the ascending ladder.
• Speed (6/10): The ascending ladder format encourages quick transitions and efficient movement cycling to maximize rounds completed.
• Flexibility (4/10): Power cleans demand hip and ankle mobility, while knees to elbows require shoulder flexibility and core range of motion.

Movements

• Power Clean
• Knees-to-Elbow

Benchmark Notes

This is a 14-minute AMRAP with ascending power cleans (1-10 reps at 135/95) and descending knees to elbows (10-1 reps). Each round contains 11 power cleans and 11 knees to elbows for 22 total reps. I'll analyze this by breaking down movement times and fatigue patterns. Movement Analysis: - Power Clean (135/95): 2.5-3 sec per rep fresh, but this is moderate-heavy loading requiring singles or small sets - Knees to Elbows: 2-2.5 sec per rep fresh, grip-intensive gymnastics movement Round-by-Round Breakdown: Round 1 (1+10): 11 total reps - Power cleans: 1 rep × 2.5 sec = 2.5 sec - K2E: 10 reps × 2 sec = 20 sec - Transitions: 5 sec - Total: ~28 sec Round 2 (2+9): 11 total reps - Power cleans: 2 reps × 2.5 sec = 5 sec - K2E: 9 reps × 2 sec = 18 sec - Transitions: 5 sec - Total: ~28 sec Rounds 3-4: Similar pattern, ~30-35 sec each as fatigue builds Rounds 5-6: Power cleans become more challenging, K2E grip fatigue increases, ~40-50 sec each Rounds 7-8: Significant fatigue, power cleans likely singles with rest, K2E in smaller sets, ~60-80 sec each Rounds 9-10: Elite athletes only, extreme fatigue, ~90-120 sec each Fatigue Considerations: - Power cleans at 135/95 will force smaller sets and singles after round 4-5 - Knees to elbows will break down due to grip fatigue, especially after power cleans - Grip interference between movements adds 20-30% time penalty - Mental fatigue from ascending/descending rep scheme Cumulative Time Estimates: - Round 1: 28 sec (28 total) - Round 2: 28 sec (56 total) - Round 3: 32 sec (88 total) - Round 4: 35 sec (123 total) - Round 5: 45 sec (168 total) - Round 6: 55 sec (223 total) - Round 7: 70 sec (293 total) - Round 8: 85 sec (378 total) - Round 9: 105 sec (483 total) - Round 10: 125 sec (608 total) Benchmark Analysis: This workout combines moderate-heavy barbell cycling with grip-intensive gymnastics, similar to Elizabeth (21-15-9 squat clean 135/95 + ring dip) but in AMRAP format. Elizabeth anchors show L10 at 160-200 sec, L5 at 360-420 sec, L1 at 540-720 sec for completion. For this 14-minute AMRAP: - L10 athletes: 9-10+ rounds (elite barbell cycling + gymnastics capacity) - L5 athletes: 5-6 rounds (average CrossFitter with moderate barbell skills) - L1 athletes: 2-3 rounds (beginners struggling with load and movement complexity) Final Targets: - L10: 9.9 rounds - L5: 5.7 rounds - L1: 2.5 rounds

Modality Profile

Two movements: Power Clean (Weightlifting) and Knees-to-Elbow (Gymnastics). Equal split between weightlifting and gymnastics modalities.