Workout Description

Why This Workout Is Hard

The 3RM back squat under time pressure creates significant neural fatigue before the AMRAP. Using 50% of that max for power cleans and thrusters means moderate-heavy loads (likely 135-155+ for average athletes) performed continuously for 20 minutes. The barbell cycling between cleans and thrusters with no rest, combined with double-unders, creates cumulative fatigue across shoulders, legs, and grip. Most will need to break up barbell work frequently.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume of compound movements over 20 minutes will heavily tax muscular endurance, particularly shoulders, legs, and grip from repeated barbell cycling.
• Endurance (7/10): The 20-minute AMRAP creates significant cardiovascular demand, especially with continuous cycling through power cleans, thrusters, and double unders without programmed rest.
• Power (7/10): Power cleans are inherently explosive, thrusters require power from the drive phase, and double unders demand rapid, coordinated power output throughout.
• Strength (6/10): Finding a 3RM back squat tests near-maximal strength, while the AMRAP uses moderate loads at 50% for sustained strength endurance.
• Speed (6/10): Success depends on efficient barbell cycling, quick transitions between movements, and maintaining double under rhythm without breaks for maximum rounds.
• Flexibility (4/10): Power cleans require good hip and ankle mobility, thrusters demand overhead flexibility, and back squats need adequate hip and ankle range of motion.

Movements

• Thruster
• Back Squat
• Power Clean
• Double-Under

Benchmark Notes

This workout combines a 3RM back squat strength component followed by a 20-minute AMRAP using 50% of that 3RM for power cleans and thrusters. The AMRAP portion is the scored element. Movement Analysis: - 5 Power Cleans at 50% 3RM: Moderate load, approximately 2.5-3 sec per rep = 12-15 sec - 4 Thrusters at 50% 3RM: Same load as cleans, 2.5-3 sec per rep = 10-12 sec - 40 Double Unders: In rhythm, 0.5 sec per rep = 20 sec - Transitions: 3-5 sec between movements Round Time Calculation: Fresh round: 12 + 10 + 20 + 8 sec transitions = 50 sec per round Fatigue Progression: - Rounds 1-3: 50 sec (1.0x multiplier) - Rounds 4-6: 55 sec (1.1x multiplier) - Rounds 7-9: 60 sec (1.2x multiplier) - Rounds 10-12: 70 sec (1.4x multiplier) - Rounds 13+: 80+ sec (1.6x+ multiplier) The barbell movements at 50% 3RM will create significant shoulder and grip fatigue, while double unders become increasingly difficult as athletes tire. Set breaking will occur more frequently in later rounds. 20-Minute Performance Estimates: - Elite (L10): 11+ rounds - excellent barbell cycling, minimal rest - Advanced (L8): 9-10 rounds - good pacing, some set breaking - Intermediate (L5): 6-7 rounds - moderate set breaking, longer transitions - Novice (L2): 4-5 rounds - frequent breaks, technique breakdown - Beginner (L1): 3-4 rounds - scaled weights, basic movement patterns This follows similar patterns to other barbell + cardio AMRAPs, with the double unders providing a brief recovery between the demanding barbell movements. Final targets: L10: 10.9+ rounds, L5: 6.7 rounds, L1: 3.5 rounds

Modality Profile

4 movements total: Back Squat (W), Power Clean (W), Thruster (W), Double-Under (G). Three weightlifting movements and one gymnastics movement gives 75% weightlifting, 25% gymnastics.