Workout Description

Why This Workout Is Medium

The strength portion uses moderate loads (50%) with built-in rest between sets, making it manageable. The 12-minute AMRAP combines moderate-skill squat cleans with basic ring dips, but the time domain allows for natural pacing and rest. While squat cleans require technique, the 'adding weight as able' allows athletes to self-regulate load. The combination creates steady work without overwhelming fatigue accumulation.

Training Focus

This workout develops the following fitness attributes:

• Strength (8/10): Squat cleans with increasing weight plus ring dips create significant strength demands, especially as loads progress throughout the AMRAP.
• Power (7/10): Squat cleans are inherently explosive movements requiring rapid force production, though tempo work in warm-up reduces overall power emphasis.
• Endurance (6/10): The 12-minute AMRAP creates moderate cardiovascular demand, though the low rep scheme and heavy lifting allows for some recovery between efforts.
• Flexibility (6/10): Squat cleans require good ankle, hip, and thoracic mobility for proper receiving position, while ring dips demand shoulder flexibility.
• Stamina (4/10): Ring dips will accumulate fatigue over 12 minutes, but low reps per round limit pure muscular endurance demands compared to higher volume workouts.
• Speed (3/10): Low rep counts and heavy lifting naturally create longer rest periods between movements, limiting the speed cycling component.

Movements

• Clean
• Ring Dip
• Squat Clean

Benchmark Notes

This workout consists of a 12-minute AMRAP with 2 squat cleans (adding weight as able) and 5 ring dips per round. I'll analyze this by breaking down the movement times and applying fatigue multipliers. Movement Analysis: - Squat Clean (2 reps): Starting around 135/95 lbs, athletes will likely increase weight each round. Fresh state: 3-4 seconds per rep = 6-8 seconds total for 2 reps - Ring Dips (5 reps): 1.5-2 seconds per rep fresh = 7.5-10 seconds total - Transition time between movements: 3-6 seconds - Total round time fresh: 16.5-24 seconds Fatigue and Loading Considerations: - As weight increases each round, squat clean time will increase significantly (potentially 5-7 seconds per rep by later rounds) - Ring dips will fatigue substantially after multiple rounds, requiring set breaks - Rounds 1-3: 1.0x multiplier (20-25 seconds per round) - Rounds 4-6: 1.2x multiplier (24-30 seconds per round) - Rounds 7-9: 1.4x multiplier (28-35 seconds per round) - Rounds 10+: 1.6x+ multiplier (32-40+ seconds per round) This workout is similar to Elizabeth (21-15-9 squat clean + ring dip) but in AMRAP format. Elizabeth benchmarks: L10: 160-200 sec, L5: 360-420 sec, L1: 540-720 sec. However, the AMRAP format with increasing load changes the dynamic significantly. For a 12-minute AMRAP with these movements: - Elite athletes (L10): 8-9 rounds, managing heavy loads efficiently - Advanced athletes (L5): 5-6 rounds, moderate load increases - Novice athletes (L1): 2-3 rounds, conservative loading Final targets: L10: 8.5+ rounds, L5: 5.2 rounds, L1: 2.5 rounds

Modality Profile

3 movements total: Clean (W), Ring Dip (G), Squat Clean (W). Two weightlifting movements and one gymnastics movement, resulting in 67% weightlifting and 33% gymnastics.