Workout Description

Why This Workout Is Hard

This workout combines moderate-heavy barbell cycling (135/95) with high-skill movements (HSPU) in a demanding time structure. The 60-second AMRAPs with only 20-second rests create significant fatigue accumulation, especially as hang power cleans and jerks tax the same muscle groups. The continuous barbell work under time pressure, combined with HSPU when shoulders are already fatigued, will force many athletes to scale weights or substitute movements.

Training Focus

This workout develops the following fitness attributes:

• Power (9/10): Hang power cleans and power jerks are explosive Olympic movements, while box jumps require lower body power generation.
• Stamina (8/10): High-volume hang power cleans and power jerks at moderate weight will heavily tax muscular endurance, especially grip and shoulders.
• Endurance (7/10): Five rounds of 60-second AMRAPs with minimal rest creates significant cardiovascular demand and tests aerobic capacity throughout the workout.
• Strength (6/10): 135/95 lb loads on Olympic lifts require moderate strength, while HSPUs demand significant relative strength for overhead pressing.
• Speed (6/10): 60-second AMRAPs reward fast cycling and quick transitions, though brief rest periods allow some recovery between efforts.
• Flexibility (4/10): HSPUs require shoulder and thoracic mobility, while Olympic lifts demand hip and ankle flexibility for proper positioning.

Movements

• Box Jump
• Handstand Push-Up
• Hang Power Clean
• Power Jerk

Benchmark Notes

This workout consists of 5 rounds alternating between two 60-second AMRAPs with 20-second rests. Round 1: 2 Box Jumps (30/24) + 5 Hang Power Cleans (135/95). Round 2: 2 HSPU + 5 Power Jerks (135/95). Movement analysis: Box jumps at 1.5-2 sec/rep, hang power cleans at 2-3 sec/rep (7 total reps = 10-17 seconds fresh, leaving 43-50 seconds for additional cycles). HSPU at 8-12 sec/rep in complex WODs, power jerks at 3-4 sec/rep (2 HSPU + 5 jerks = 31-38 seconds fresh, leaving 22-29 seconds for partial cycles). Fatigue considerations: Round 1 fresh (1.0x), rounds 2-3 moderate fatigue (1.1-1.2x), rounds 4-5 significant fatigue (1.3-1.5x). Elite athletes might complete 3-4 full cycles per AMRAP in early rounds, degrading to 2-3 cycles in later rounds. The 20-second rests provide minimal recovery between intense efforts. Referenced Fight Gone Bad (3 rounds, 430-500 total reps for L10) as closest anchor - this workout has similar high-intensity interval structure but with 5 rounds and heavier loading. Scaling down from FGB due to heavier weights (135/95 vs lighter FGB loads) and more technical movements (HSPU). Final targets: L10: 280 reps, L5: 200 reps, L1: 120 reps.

Modality Profile

4 movements total: Box Jump and Handstand Push-Up are Gymnastics (bodyweight), Hang Power Clean and Power Jerk are Weightlifting (barbell). 2/4 = 50% each for G and W, 0% M.