11 Minute AMRAP:3 Power Cleans (135/95)3 Handstand Push Ups6 Power Cleans (135/95)6 HSPU9 Power Cleans (135/95)9 HSPU.3 Power Cleans (185/105)3 HSPU6 Power Cleans6 HSPU9 Power Cleans9 HSPU.3 Power Cleans (225/155)3 HSPU6 Power Cleans6 HSPU9 Power Cleans9 HSPU12 Power Cleans12 HSPU... increase by 3 reps each time. weight of power clean stays at 225/155.
Movements
Power Clean
Handstand Push-Up
Benchmark Notes
This is an AMRAP with progressive ladder format scored by total reps. Breaking down the structure: Round 1 at 135/95: 3+3+6+6+9+9 = 36 reps (2-3 min). Round 2 at 185/105: 3+3+6+6+9+9 = 36 reps (3-4 min due to heavier weight). Round 3 at 225/155: 3+3+6+6+9+9+12+12 = 60 reps (4+ min for heavy weight plus higher volume). Power cleans at moderate weight: 2-3 sec per rep fresh, increasing to 3-4 sec under fatigue. HSPU: 3-4 sec per rep fresh, 4-6 sec under fatigue due to shoulder fatigue from cleans. Applied fatigue multipliers: Round 1 (1.0x), Round 2 (1.2x), Round 3+ (1.4-1.8x). Set breaking becomes necessary: power cleans in sets of 3-6, HSPU in sets of 2-5. Most athletes will complete 1-2 full rounds (72-132 reps) with elite athletes potentially reaching the third heavy round. L1 (21 reps) = partial first round, L5 (132 reps) = 2 complete rounds plus some of round 3, L9 (252 reps) = elite performance getting deep into round 3.
11 Minute AMRAP:3 (135/95)3 6 (135/95)6 9 (135/95)9 .3 (185/105)3 6 6 9 9 .3 (225/155)3 6 6 9 9 12 12 ... increase by 3 reps each time. weight of stays at 225/155.
Difficulty:
N/A
Modality:
Your Scores:
Performance Levels
L1
L2
L3
L4
L5
L6
L7
L8
L9
L10
RookieNoviceIntermediateAdvancedPro/Elite
This is an AMRAP with progressive ladder format scored by total reps. Breaking down the structure: Round 1 at 135/95: 3+3+6+6+9+9 = 36 reps (2-3 min). Round 2 at 185/105: 3+3+6+6+9+9 = 36 reps (3-4 min due to heavier weight). Round 3 at 225/155: 3+3+6+6+9+9+12+12 = 60 reps (4+ min for heavy weight plus higher volume). Power cleans at moderate weight: 2-3 sec per rep fresh, increasing to 3-4 sec under fatigue. HSPU: 3-4 sec per rep fresh, 4-6 sec under fatigue due to shoulder fatigue from cleans. Applied fatigue multipliers: Round 1 (1.0x), Round 2 (1.2x), Round 3+ (1.4-1.8x). Set breaking becomes necessary: power cleans in sets of 3-6, HSPU in sets of 2-5. Most athletes will complete 1-2 full rounds (72-132 reps) with elite athletes potentially reaching the third heavy round. L1 (21 reps) = partial first round, L5 (132 reps) = 2 complete rounds plus some of round 3, L9 (252 reps) = elite performance getting deep into round 3.
