Workout Description

Why This Workout Is Medium

The 155/105 power cleans are moderately heavy but manageable for average athletes in sets of 5. Step-ups with sandbag provide active recovery between barbell rounds. The 9-minute time cap prevents excessive fatigue accumulation while allowing multiple rounds. Movement combination doesn't create significant interference - legs recover during cleans, grip/shoulders recover during step-ups. Most athletes can complete 4-6 rounds as prescribed with strategic pacing.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High rep step-ups combined with repeated power cleans will heavily tax muscular endurance, especially posterior chain and legs.
• Power (8/10): Power cleans are explosive by nature, requiring rapid force production from floor to shoulders repeatedly.
• Endurance (7/10): Nine minutes of continuous work with heavy power cleans and step-ups creates significant cardiovascular demand and aerobic stress.
• Strength (6/10): Power cleans at 155/105 require substantial strength, while weighted step-ups add moderate strength demands throughout.
• Speed (6/10): AMRAP format rewards quick transitions and efficient movement cycling to maximize rounds completed in nine minutes.
• Flexibility (4/10): Power cleans demand good hip, ankle, and shoulder mobility; step-ups require basic hip flexion and extension range.

Movements

• Power Clean
• Step-Up

Benchmark Notes

This 9-minute AMRAP combines power cleans at 155/105 with step-ups carrying a sandbag. I'll analyze this movement by movement and compare to relevant anchors. Movement Analysis: - Power Clean (155/105): At this load, elite athletes can cycle singles in 2-3 seconds, intermediates need 3-4 seconds, beginners 4-6 seconds - Step-ups with sandbag (100/70, 24/20): Each rep involves stepping up and down while carrying load, approximately 3-4 seconds per rep for elite, 4-5 seconds intermediate, 5-7 seconds beginners Round Breakdown (17 total reps per round): - Round 1 (fresh): Elite ~45-50 seconds, Intermediate ~65-75 seconds, Beginner ~85-100 seconds - Fatigue accumulation: Power cleans become more taxing as grip and CNS fatigue sets in. Step-ups maintain more consistent pace but leg fatigue builds - Transition time between movements: 3-5 seconds for equipment change Anchor Comparison: This workout is most similar to DT (5 rounds: 12 deadlift, 9 hang clean, 6 push jerk at 155/105) which has L10: 360-420 sec, L5: 540-660 sec, L1: 840-960 sec. However, DT is for time while this is AMRAP, and DT has 27 reps per round vs 17 here. For a 9-minute AMRAP with moderate-heavy barbell work plus carrying/stepping: - Elite athletes (L9-L10): 6.5-7+ rounds - can maintain sub-60 second rounds with minimal rest - Advanced (L7-L8): 5.5-6.5 rounds - need brief rests between movements, rounds slow to 70-80 seconds - Intermediate (L5-L6): 4.5-5.5 rounds - significant rest needed, rounds average 90-110 seconds - Beginners (L1-L3): 2.5-4 rounds - frequent rest, rounds take 120+ seconds when completed Final targets: L10: 7.0+ rounds, L5: 4.8 rounds, L1: 2.5 rounds

Modality Profile

Power Clean is a weightlifting movement with external load (barbell), Step-Up is a bodyweight gymnastics movement. Two modalities present: 50% Weightlifting, 50% Gymnastics.