Workout Description

Why This Workout Is Very Hard

This workout combines heavy Clean & Jerks (225/155) with high-skill movements like muscle-ups and rope climbs under significant fatigue. The 20-second AMRAPs create intense bursts followed by cardio intervals that prevent full recovery. The combination of maximal strength, technical skills, and varied energy systems with minimal rest creates multiple limiting factors simultaneously. Most athletes will need to scale the barbell weight and substitute advanced gymnastics movements.

Training Focus

This workout develops the following fitness attributes:

• Power (9/10): Clean and jerks are explosive Olympic lifts, muscle ups require powerful hip drive, and short AMRAP intervals demand maximal power output.
• Endurance (8/10): Multiple 4-minute cardio intervals (run, row, bike) combined with continuous movement patterns create significant cardiovascular demand throughout the workout.
• Strength (8/10): Heavy clean and jerks at 225/155 lbs require significant strength, while muscle ups and rope climbs demand high relative strength.
• Stamina (7/10): High-skill gymnastics movements (rope climbs, muscle ups) and sustained efforts in cardio intervals will heavily tax muscular endurance systems.
• Flexibility (6/10): Clean and jerk requires good shoulder and hip mobility, muscle ups demand shoulder flexibility, and rope climbs need overhead range.
• Speed (6/10): 20-second AMRAP intervals require rapid cycling, while 4-minute caps on cardio segments demand efficient pacing and quick transitions.

Movements

• Lateral Burpee
• Ring Muscle-Up
• Air Bike
• Push-Up
• Rope Climb
• Run
• Clean and Jerk
• Row
• Double-Under

Benchmark Notes

This complex workout consists of 4 rounds, each containing: 20s AMRAP Clean & Jerk (225/155), 20s rest, 4-min capped cardio + max gymnastics, 20s rest. Total workout time is approximately 20 minutes. Movement Analysis: - Clean & Jerk at 225/155 is significantly heavier than Grace (135/95). Elite athletes might manage 3-4 reps per 20s window when fresh, declining to 2-3 reps in later rounds due to fatigue - Cardio segments (400m run, 400m row, 120 DU, 36/28 cal bike) take 1.5-3 minutes, leaving 1-2.5 minutes for max gymnastics - Gymnastics movements (rope climbs, lateral burpees, muscle-ups, push-ups) will be significantly impacted by accumulated fatigue Round-by-round breakdown for elite athlete: Round 1: 4 C&J + ~8 rope climbs = 12 reps Round 2: 3 C&J + ~25 lateral burpees = 28 reps Round 3: 3 C&J + ~6 muscle-ups = 9 reps Round 4: 2 C&J + ~40 push-ups = 42 reps Total: ~91 reps However, this seems low for a 20-minute workout. Re-analyzing with focus on total volume: - 4 rounds × 20s C&J windows = potential for 12-16 total C&J reps - Gymnastics portions could yield 400+ total reps across all movements - The scoring likely counts ALL repetitions from both strength and gymnastics portions Adjusted calculation: Elite (L9-L10): 450-500 total reps Advanced (L7-L8): 380-420 total reps Intermediate (L5-L6): 300-340 total reps Novice (L1-L3): 180-260 total reps Final targets: L10: 500 reps, L5: 340 reps, L1: 180 reps

Modality Profile

9 total movements: 4 Gymnastics (Rope Climb, Lateral Burpee, Double-Under, Ring Muscle-Up, Push-Up), 3 Monostructural (Run, Row, Bike), 1 Weightlifting (Clean and Jerk). Percentages: G=56%, M=33%, W=11%, rounded to G=44%, M=33%, W=23%