Workout Description

Why This Workout Is Hard

The 155/105lb power cleans and clusters are moderately heavy for most athletes, but the continuous 9-minute AMRAP format with no built-in rest creates significant fatigue accumulation. Double unders require coordination that degrades under fatigue, while the barbell cycling becomes increasingly difficult as grip and posterior chain tire. The combination of moderate-heavy weight with sustained high intensity over 9 minutes pushes this into Hard territory.

Training Focus

This workout develops the following fitness attributes:

• Power (8/10): Double unders, power cleans, and clusters are all explosive movements requiring rapid force development and coordinated power output throughout.
• Endurance (7/10): Nine minutes of continuous work with double unders and heavy barbell movements creates significant cardiovascular demand with limited recovery time.
• Strength (7/10): Power cleans and clusters at 155/105 lbs require substantial force production, especially as fatigue accumulates throughout the AMRAP.
• Speed (7/10): Fast cycling through double unders and efficient barbell transitions are crucial for maximizing rounds in the short time domain.
• Stamina (6/10): Moderate volume with grip-intensive double unders combined with repeated heavy barbell work will challenge muscular endurance across multiple muscle groups.
• Flexibility (4/10): Power cleans demand good hip and ankle mobility, while clusters require overhead position and front rack flexibility for smooth transitions.

Movements

• Double-Under
• Power Clean
• Cluster

Scaling Options

Reduce weight to 115/75 lbs or athlete's 70% 1RM power clean. Substitute 60 single unders for double unders. Consider 2 power cleans + 1 hang clean instead of cluster. Reduce to 7-minute AMRAP for newer athletes.

Scaling Explanation

Scale weight if athlete cannot perform 3 unbroken power cleans when fresh. Scale double unders if athlete gets fewer than 20 consecutive reps. Goal is 6+ rounds with good movement quality. Prioritize barbell cycling speed over maximum load - intensity comes from movement volume and time pressure.

Intended Stimulus

High-intensity glycolytic sprint targeting 6-9 minutes. Combines explosive power (power clean), complex movement coordination (cluster), and cardiovascular conditioning (double unders). Primary challenge is maintaining barbell cycling speed under severe metabolic stress while managing jump rope rhythm.

Coach Insight

Pace the double unders at 80% intensity early. Power cleans should be quick singles with brief pause between reps. Immediately transition to cluster - catch the clean in a front squat, stand, then press. Keep transitions tight but don't rush lifts. Breathing becomes critical after round 6-7.

Benchmark Notes

This is a 9-minute AMRAP with 30 Double Unders, 3 Power Cleans (155/105), and 1 Cluster (155/105). Round analysis: Double Unders take 15-20 seconds fresh, Power Cleans at 155/105 take 2-3 seconds each (6-9 seconds total), Cluster takes 3-4 seconds. Total fresh round time: 24-33 seconds. Transitions between movements add 3-5 seconds per round. Round 1: ~30 seconds, Round 2: ~33 seconds (+10% fatigue), Round 3: ~36 seconds (+20% fatigue), Round 4: ~40 seconds (+30% fatigue), Round 5: ~45 seconds (+50% fatigue). The double unders become the limiting factor as grip fatigue sets in from the barbell work, and athletes start breaking sets. By round 6+, expect significant set breaking on double unders and longer transitions. Elite athletes (L10) can maintain rhythm for 7+ rounds, while novices (L1-L2) struggle with double under efficiency and heavy barbell cycling, completing 2-3 rounds.

Modality Profile

Double-Under is gymnastics (bodyweight coordination), Power Clean and Cluster are both weightlifting movements with external load. Two weightlifting movements and one gymnastics movement gives approximately 67% weightlifting and 33% gymnastics.