Workout Description

Why This Workout Is Very Hard

This workout combines heavy power cleans (225/155 for most of the workout) with handstand push-ups in an 11-minute AMRAP format. The weight progression forces athletes into challenging loads quickly, while HSPUs under fatigue become increasingly difficult. The continuous format prevents recovery, and the combination of heavy barbell cycling with high-skill gymnastics under time pressure creates multiple limiting factors simultaneously. Most athletes will need significant scaling.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume of power cleans and HSPU with increasing reps tests muscular endurance in shoulders, back, and legs throughout the workout.
• Power (8/10): Power cleans are inherently explosive movements requiring rapid force production, though this diminishes as fatigue accumulates and loads increase.
• Endurance (7/10): Eleven minutes of continuous work with escalating loads creates significant cardiovascular demand, especially as fatigue accumulates and heart rate climbs.
• Strength (7/10): Power cleans progress from 135/95 to 225/155 pounds, requiring substantial strength, particularly as fatigue sets in during later rounds.
• Flexibility (6/10): HSPU demands significant shoulder and thoracic mobility, while power cleans require ankle, hip, and shoulder flexibility for proper positioning.
• Speed (5/10): AMRAP format encourages steady pacing rather than sprint cycling, though efficient transitions between movements become increasingly important as fatigue builds.

Movements

• Power Clean
• Handstand Push-Up

Benchmark Notes

This is an 11-minute AMRAP with escalating power clean weights (135/95 → 185/105 → 225/155) paired with handstand push-ups in a 3-6-9 rep scheme that continues increasing by 3 reps after the final weight progression. Let me break this down systematically: Round Structure Analysis: - Round 1: 3+3+6+6+9+9 = 36 reps at 135/95 lbs - Round 2: 3+3+6+6+9+9 = 36 reps at 185/105 lbs - Round 3: 3+3+6+6+9+9 = 36 reps at 225/155 lbs - Round 4+: 12+12+15+15+18+18... = 24+n*6 reps at 225/155 lbs Movement Time Estimates: - Power Clean (135/95): 2-3 sec per rep fresh - Power Clean (185/105): 3-4 sec per rep (heavier load) - Power Clean (225/155): 4-5 sec per rep (heavy load, singles likely) - HSPU: 8-12 sec per rep in complex WODs (includes setup, kip, recovery) Round-by-Round Breakdown: Round 1 (135/95 + HSPU, 36 total reps): - 18 Power Cleans: 18 × 2.5 sec = 45 sec - 18 HSPU: 18 × 10 sec = 180 sec - Transitions: 6 × 3 sec = 18 sec - Total: ~243 sec (4:03) Round 2 (185/105 + HSPU, 36 total reps): - 18 Power Cleans: 18 × 3.5 sec = 63 sec (heavier load) - 18 HSPU: 18 × 11 sec = 198 sec (fatigue 1.1x) - Transitions: 6 × 4 sec = 24 sec - Total: ~285 sec (4:45) Round 3 (225/155 + HSPU, 36 total reps): - 18 Power Cleans: 18 × 4.5 sec = 81 sec (heavy singles) - 18 HSPU: 18 × 12 sec = 216 sec (fatigue 1.2x) - Transitions: 6 × 5 sec = 30 sec - Total: ~327 sec (5:27) At this point, elite athletes have completed 108 reps in ~10:15, leaving minimal time for Round 4. Round 4 (225/155 + HSPU, 24 total reps): - 12 Power Cleans: 12 × 5 sec = 60 sec (heavy fatigue) - 12 HSPU: 12 × 13 sec = 156 sec (significant fatigue 1.3x) - Transitions: 4 × 5 sec = 20 sec - Total: ~236 sec (3:56) Most athletes will not complete Round 4 within the 11-minute time cap. Benchmark Anchoring: This workout is most similar to Elizabeth (21-15-9 squat clean 135/95 + ring dip) but with escalating loads and AMRAP format. Elizabeth anchors: L10: 160-200 sec, L5: 360-420 sec, L1: 540-720 sec. However, this workout is significantly more challenging due to: 1. Heavier final loads (225/155 vs 135/95) 2. AMRAP format extending beyond initial rounds 3. HSPU being more demanding than ring dips for most athletes Performance Projections: - L10 (Elite): Complete 3 full rounds + partial Round 4 = ~200 reps - L5 (Average): Complete 2 full rounds + partial Round 3 = ~144 reps - L1 (Beginner): Complete 1 round + partial Round 2 = ~54 reps The heavy power cleans at 225/155 will be a significant limiting factor, with many athletes forced to scale or perform singles. HSPU volume will also cause major fatigue accumulation. Final Targets: L10: 198 reps, L5: 144 reps, L1: 54 reps

Modality Profile

Two movements: Power Clean (weightlifting with barbell) and Handstand Push-Up (bodyweight gymnastics movement). Equal split between weightlifting and gymnastics modalities.