Workout Description

Why This Workout Is Hard

This workout combines progressively heavier squat cleans (95-115-135) with high-skill double-unders across three AMRAPs with minimal rest. The ascending weight creates cumulative fatigue while maintaining technical demands. The 5-minute rest periods provide some recovery, but the combination of moderate-heavy barbell cycling, cardiovascular demand from rowing, and coordination requirements of double-unders under fatigue will challenge most average CrossFitters significantly.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High-volume double-unders combined with repeated squat cleans across multiple rounds heavily taxes muscular endurance, especially grip and shoulders.
• Endurance (7/10): Three 5-minute AMRAPs with rowing buy-ins create significant cardiovascular demand, though rest periods provide some recovery between rounds.
• Power (7/10): Squat cleans are explosive triple extension movements, and double-unders require rapid coordination and power from calves and shoulders.
• Strength (6/10): Progressive loading from 95/65 to 135/95 pounds on squat cleans provides moderate to heavy strength demands throughout the workout.
• Speed (6/10): AMRAP format demands quick transitions between movements and efficient cycling to maximize rounds within each 5-minute window.
• Flexibility (4/10): Squat cleans require good ankle, hip, and thoracic mobility for proper receiving position and front rack.

Movements

• Row
• Squat Clean
• Double-Under

Benchmark Notes

This workout consists of three 5-minute AMRAP rounds with different buy-ins and weights, scored by total reps completed across all three rounds. Round 1: 700m row buy-in + 7 squat cleans (95/65) + 25 double-unders per round. The 700m row takes 120-180 seconds, leaving 3-4 minutes for the barbell/jump rope work. Elite athletes complete 3-4 rounds (105-140 reps), average athletes get 2-3 rounds (70-105 reps). Round 2: 500m row buy-in + 5 squat cleans (115/85) + 25 double-unders. The 500m row takes 85-120 seconds, leaving more time for lifting. Heavier weight slows squat cleans but fewer reps per round. Elite athletes complete 4-5 rounds (120-150 reps), average athletes get 3-4 rounds (90-120 reps). Round 3: 300m row buy-in + 3 squat cleans (135/95) + 25 double-unders. Shortest row (50-75 seconds) but heaviest weight. Elite athletes complete 5-6 rounds (140-168 reps), average athletes get 4-5 rounds (112-140 reps). Total rep calculation: Elite (L9-L10): 365-458 total reps, but fatigue across three rounds reduces this to 280-320 range. Average (L5): 272-365 total reps, reduced to 200-240 with fatigue. Novice (L1-L2): 182-252 total reps, reduced to 120-160 with significant fatigue and technique breakdown on heavier loads. The workout combines rowing endurance, barbell cycling under fatigue, and jump rope coordination. Each round gets progressively more strength-biased but allows more time for the strength component. Cross-referencing with Elizabeth (21-15-9 squat clean 135/95 + ring dip) which has similar squat clean volume but different format - this workout has more total volume spread across time, justifying the rep ranges. Final targets: L10: 300+ reps, L5: 200 reps, L1: 120 reps.

Modality Profile

Three movements across all modalities: Row (monostructural cardio), Squat Clean (weightlifting with barbell), and Double-Under (gymnastics bodyweight coordination skill). Equal distribution with slight emphasis on weightlifting.