Workout Description

Why This Workout Is Medium

While 95/65lb hang power cleans are moderate weight and lateral burpees/sit-ups are basic movements, the 1-minute AMRAP format with only 1-minute rest creates steady fatigue accumulation. The alternating structure prevents complete recovery between sets, and athletes will likely hit 8-12 burpees and 15-20 sit-ups per round. The combination of barbell cycling under time pressure with bodyweight movements creates manageable but consistent challenge for average CrossFitters over 20 total minutes.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High-volume lateral burpees and sit-ups combined with repeated hang power cleans will heavily tax muscular endurance across multiple muscle groups.
• Speed (8/10): One-minute AMRAP format demands rapid cycling between movements and quick transitions to maximize reps within tight time constraints.
• Endurance (7/10): Ten one-minute AMRAPs with minimal rest creates significant cardiovascular demand, requiring sustained aerobic output across multiple high-intensity intervals.
• Power (6/10): Hang power cleans are explosive by nature, lateral burpees require quick lateral movement, creating moderate power demands throughout the workout.
• Strength (4/10): Moderate barbell load (95/65) for hang power cleans provides some strength demand, but bodyweight movements dominate the workout volume.
• Flexibility (3/10): Hang power cleans require hip and shoulder mobility, lateral burpees demand lateral movement patterns, sit-ups need spinal flexion range.

Movements

• Lateral Burpee
• Sit-Up
• Hang Power Clean

Benchmark Notes

This workout consists of 10 alternating 1-minute AMRAPs (5 rounds each of burpees and sit-ups) with 1-minute rest between sets. Score is total burpees + sit-ups completed across all 10 sets. Movement Analysis: - Lateral Burpees: 4-5 seconds per rep when fresh, degrading to 5-7 seconds in later rounds - Sit-ups: 2-3 seconds per rep when fresh, degrading to 3-4 seconds in later rounds - Hang Power Cleans (95/65): Must complete 4 reps before starting AMRAP portion, takes ~8-12 seconds Round-by-Round Breakdown: Burpee Sets (5 total, 1 minute each): - Set 1: 4 HPC + 50 seconds → 10-12 burpees (elite) down to 6-8 (novice) - Set 3: Slight fatigue → 9-11 burpees (elite) down to 5-7 (novice) - Set 5: Moderate fatigue → 8-10 burpees (elite) down to 4-6 (novice) - Set 7: Significant fatigue → 7-9 burpees (elite) down to 3-5 (novice) - Set 9: Heavy fatigue → 6-8 burpees (elite) down to 2-4 (novice) Sit-up Sets (5 total, 1 minute each): - Set 2: 4 HPC + 50 seconds → 20-25 sit-ups (elite) down to 12-15 (novice) - Set 4: Slight fatigue → 18-23 sit-ups (elite) down to 10-13 (novice) - Set 6: Moderate fatigue → 16-21 sit-ups (elite) down to 8-11 (novice) - Set 8: Significant fatigue → 14-19 sit-ups (elite) down to 6-9 (novice) - Set 10: Heavy fatigue → 12-17 sit-ups (elite) down to 4-7 (novice) Total Calculations: Elite (L9-L10): 40-46 burpees + 80-105 sit-ups = 220-250 total reps Advanced (L7-L8): 32-38 burpees + 65-85 sit-ups = 180-200 total reps Intermediate (L5-L6): 25-30 burpees + 50-65 sit-ups = 140-160 total reps Novice (L2-L3): 18-22 burpees + 35-45 sit-ups = 80-100 total reps Beginner (L1): 12-16 burpees + 25-35 sit-ups = 60-80 total reps This workout is primarily limited by muscular endurance and the ability to maintain pace under fatigue. The 1-minute rest periods provide partial recovery but cumulative fatigue significantly impacts later rounds. Final targets: L10: ~240 reps, L5: ~150 reps, L1: ~70 reps

Modality Profile

3 movements total: Hang Power Clean (W), Lateral Burpee (G), Sit-Up (G). Two gymnastics movements (67%) and one weightlifting movement (33%).