Workout Description

Why This Workout Is Hard

The 155/105lb weight is moderately heavy for power cleans and clusters, requiring technical proficiency under fatigue. The AMRAP format creates continuous work with no built-in rest, causing significant grip and metabolic fatigue accumulation. Double unders between heavy barbell movements will be challenging as coordination deteriorates. The combination of moderate-heavy loading with continuous high-intensity work over 9 minutes will force many athletes to scale weight or break movements frequently.

Training Focus

This workout develops the following fitness attributes:

• Power (8/10): Power cleans are explosive by nature, clusters combine power clean into thruster, and double unders require rapid rope turnover and jumping power.
• Endurance (7/10): Nine minutes of continuous work with minimal rest creates significant cardiovascular demand, especially with the metabolic stress from heavy barbell movements.
• Strength (7/10): Power cleans and clusters at 155/105 lbs require substantial strength, especially as fatigue accumulates throughout the nine-minute time domain.
• Stamina (6/10): Moderate rep ranges with heavy loads will challenge muscular endurance, particularly grip stamina from holding the barbell and double under coordination fatigue.
• Speed (6/10): AMRAP format demands quick transitions between movements and efficient barbell cycling to maximize rounds, with double unders requiring rapid coordination.
• Flexibility (4/10): Power cleans demand good hip and ankle mobility for receiving position, while clusters require overhead flexibility for the thruster portion.

Movements

• Double-Under
• Power Clean
• Cluster

Benchmark Notes

This is a 9-minute AMRAP with 30 double unders, 3 power cleans (155/105), and 1 cluster (155/105). Each round totals 34 reps with significant barbell work at moderate-heavy loads. Movement breakdown: Double unders take 15-20 seconds when fresh (0.5 sec/rep), power cleans at 155/105 take 6-9 seconds (2-3 sec/rep), and clusters take 3-4 seconds each. Fresh round time: 24-33 seconds. With transitions (3-5 seconds between movements) and fatigue multipliers (1.0x rounds 1-2, 1.1x rounds 3-4, 1.2x rounds 5-6, 1.3x rounds 7-9), elite athletes complete rounds in 25-45 seconds depending on fatigue. The heavy barbell loading (155/105) creates significant grip and metabolic fatigue, forcing longer rest periods between rounds in later minutes. This workout is similar to DT (5 rounds: 12 deadlift, 9 hang clean, 6 push jerk at 155/105) but in AMRAP format. DT anchors show L10: 360-420 sec, L5: 540-660 sec, L1: 840-960 sec for completion. Scaling to 9-minute AMRAP format with similar barbell density: L10 athletes complete 8-9 rounds, L5 athletes complete 6 rounds, L1 athletes complete 3-4 rounds. Final targets - L10: 8.4+ rounds, L5: 6.0 rounds, L1: 3.5 rounds.

Modality Profile

Double-Under is gymnastics (bodyweight coordination), Power Clean and Cluster are both weightlifting movements with external load. Two weightlifting movements vs one gymnastics movement gives a 67/33 split favoring weightlifting.