Workout Description

Movements

• Cluster

Benchmark Notes

This workout consists of 6 rounds of 1-minute AMRAPs with 1 Cluster (135/95) + 6 Lateral Barbell Burpees, followed by 1 minute rest. Movement analysis: Cluster (135/95) takes 3-4 seconds per rep for most athletes (power clean + front squat + push press). Lateral Barbell Burpees take 4-5 seconds each. In fresh state, one round = 1 cluster (4 sec) + 6 burpees (24 sec) = 28 seconds, allowing for 2+ rounds per minute. However, fatigue accumulates significantly. Round 1-2: Athletes can complete 2-3 full rounds per minute (14-21 reps). Round 3-4: Fatigue increases, expect 2 rounds per minute (14 reps) with 1.2x fatigue multiplier. Round 5-6: Heavy fatigue, many will only complete 1-2 rounds per minute (7-14 reps) with 1.3-1.5x multiplier. Elite athletes maintain higher output throughout due to superior conditioning and technique efficiency. Total rep calculations: L1 (Beginner): ~18 reps (avg 3 per round), L5 (Average): ~42 reps (avg 7 per round), L9 (Elite): ~66 reps (avg 11 per round). The 1-minute rest between rounds allows partial recovery but accumulated lactate and grip fatigue from barbell work creates progressive slowdown.