Workout Description

Why This Workout Is Medium

The 700m run provides a moderate aerobic challenge but allows recovery before the AMRAP. Power cleans at 135/95 are manageable for average athletes in sets of 3, and 6 calories provides brief active recovery. The 12-minute cap prevents excessive volume accumulation. While the barbell cycling will create some fatigue, the low rep scheme and bike recovery make this accessible to most CrossFitters without major scaling needs.

Training Focus

This workout develops the following fitness attributes:

• Power (8/10): Power cleans are explosive triple extension movements, and bike calories require powerful leg drive for efficient completion.
• Endurance (7/10): The 700m run followed by continuous AMRAP cycling creates significant cardiovascular demand over 12 minutes with minimal rest periods.
• Speed (7/10): AMRAP format rewards fast transitions between movements and quick cycling through rounds to maximize total work completed.
• Stamina (6/10): Power cleans and bike calories in AMRAP format will test muscular endurance, though relatively low rep ranges limit extreme stamina demands.
• Strength (6/10): Power cleans at 135/95 lbs require moderate to heavy loading for most athletes, testing strength in the hip hinge pattern.
• Flexibility (4/10): Power cleans demand good hip, ankle, and shoulder mobility for proper receiving position and full extension.

Movements

• Air Bike
• Power Clean
• Run

Benchmark Notes

This workout consists of a 700m run followed by an AMRAP of 3 Power Clean (135/95) + 6 Calorie Bike for the remaining time in a 12-minute cap. Breaking this down: The 700m run will take approximately 2:30-4:00 for most athletes (elite: 2:30, intermediate: 3:15, recreational: 4:00). This leaves 8:00-9:30 for the AMRAP portion. Each AMRAP round consists of 3 power cleans at 135/95 (moderate-heavy load) and 6 calories on the bike. Power cleans at this weight will take 2-3 seconds per rep when fresh, so 6-9 seconds for the set of 3. The 6-calorie bike will take 12-20 seconds depending on fitness level. Total round time: 18-29 seconds when fresh, but this will degrade significantly due to the heavy barbell work and metabolic demand. Round 1-2: 20-25 seconds, Round 3-4: 25-30 seconds, Round 5-6: 30-40 seconds, Round 7+: 40-60 seconds with increasing rest periods. Elite athletes with 9:30 of AMRAP time could complete 6-7 rounds, while recreational athletes with 8:00 might complete 2-3 rounds. This workout is similar to Grace (30 Clean and Jerk 135/95) in terms of barbell loading and metabolic demand, but the bike calories and time cap format changes the pacing strategy. Using Grace as an anchor and adjusting for the different format and added cardio component. Final targets: L10: 6.8+ rounds, L5: 4.8 rounds, L1: 2.5 rounds.

Modality Profile

Run and Bike are monostructural cardio movements (2/3 = 67%), Power Clean is a weightlifting movement (1/3 = 33%), no gymnastics movements present