AMRAP 5 MIN
barbell weight:
The barbell load sits at the advanced threshold for this complex and the workout combines multiple demanding barbell movements under fatigue, but it has no high-skill gymnastics or Rx-level loading.
How we determine the levelThis 5-minute AMRAP is a short, high-power barbell sprint: the rep scheme is compact and the intended effort is near maximal with little planned rest. The load is moderate-to-heavy because the same barbell must be cycled through deadlifts, front squats, shoulder-to-overhead, and especially thrusters, so athletes will push hard while trying not to blow up before the clock ends.
4–6 minutesWorkouts from XENOM the Decathlon of Fitness
Establish a 1-rep-max snatch in 9 minutes with 4 attempts, taking 1 attempt every 90 seconds.
8 min AMRAP of wall walks and rope climbs, adding 2 wall walks and 1 rope climb each round.
1 min AMRAP of max-calorie Echo bike.
