"Cruel Summer"
Duration: 20:00
AMRAP 20:
1-2-3... Power Clean, 115 / 85 lb
5 Toes to Bar
1-2-3... Front Squat, 115 / 85 lb
50 Meter Farmer's Carry, 50 / 35 lbs
Score: Rounds + Reps
SEE SUBSTITUTIONS FOR TEAM VERSION
AEROBIC POWER [LACTATE THRESHOLD]
STIMULUS
- Overview: In this 20-minute AMRAP, the barbell reps increase by one rep each round, while the toes to bar and farmer's carry stay the same. Each movement requires grip and forearm engagement, so work to mitigate grip fatigue from the beginning.
- Barbell should be taken from the ground. Choose a barbell weight that you can move for quick singles on the power cleans and unbroken through at least the single-digit rounds of front squats. Choose weights and variations that allow you to complete the toes to bar and carries unbroken.
- Farmer's Carry: Hold two dumbbells at your sides. Keep your shoulders pulled back, lats engaged, and arms extended (don't bend your elbows). We are aiming to complete this carry unbroken. If you cannot achieve that, please adjust your weight. You must complete the full carry distance for it to count towards your score.
- Intended Intensity: RPE 6-7
- Target Loading: Light-Moderate (45-55%)
- Fitness Attribute Improved: Aerobic Power [Lactate Threshold]
- Target Score: 8-12 Rounds
STRATEGY
- Try to hook grip the dumbbells during the farmer's carry to save your grip. Hold the dumbbells with your hands as far forward on the dumbbells as possible. This will place the dumbbell head against your thumb and help lock in your grip.
- There will be a lot of transitions early on in this workout. Be smooth through these early transitions as the workout quickly becomes a grind once you get 5-6 rounds in. Being able to move the higher rep rounds efficiently will be key.
- We recommend performing singles on the power cleans to keep your heart rate in check.
SUBSTITUTIONS
POWER CLEANS
- Reduce Loading
- Hang Power Cleans
- Sub Dumbbells, @dumbbell(35/25)s
- Deadlifts, @weight(135/95)
TOES TO BAR
- Reduce Reps
- V-Ups
- Toes To As High As Possible
- Knees To Chest
- Hanging Knee Raises
- GHD Sit-Ups
- Sit-Ups
FRONT SQUAT
- Reduce Loading
- Sub Dumbbells, @dumbbell(35/25)s
- Goblet Squats
- 2x Air Squats
- Back Squat, @weight(135/95)
FARMER’S CARRY
- Reduce Loading/Distance
- Sub Kettlebells or Plates
- 0:30 Farmer’s Carry March in Place
- 0:30 Farmer’s Carry Hold
- 10 Shuttle Runs (1 rep = 10m)
TEAM VERSION:
[TEAMS OF 2]
AMRAP 20:
5 Power Cleans, @weight(95/65)
5 Toes to Bar
5 Front Squats, @weight(95/65)
5 Toes to Bar
P1: 100 Meter Farmer's Carry, @dumbbell(35/25)s
P2: Chipper Reps
* Switch Upon Completion Of Carry
* Pick Up Where Partner Left Off
- Notes: Choose a weight that you can move for quick singles on the power cleans and unbroken for the front squats. Pick weights and variations that allow you to complete the toes to bar unbroken and carries with no more than 1 break. Carries do not count towards your score.
- Intended Intensity: RPE 6-7
- Target Loading: Light-Moderate (45-55%)
- Fitness Attribute Improved: Aerobic Power [Lactate Threshold]
- Target Score: 15-20 Rounds
MOVEMENT PREP
2 Rounds:
2 Power Cleans
3 Toes To Bar
2 Front Squats
20 Farmer's Carry Steps