The Chief
Five three-minute sprints of cleans, push-ups, and squats with just enough rest to hurt.
5 cycles, each a 3-minute AMRAP of:
3 Power cleans: 61/43 kg
6 Push-ups
9 Air squats
Rest 1 minute after each 3-minute AMRAP
This is five separate three-minute AMRAPs, so each window should be attacked hard rather than paced like one long grind. The one-minute rest feels generous at first and cruelly short by the fourth cycle, so bank rounds early while your legs and lungs are fresh. Aim for a consistent number of rounds each window; a steady 4-4-4-4-4 beats a heroic first window followed by a crash.
- · Men's Rx power clean 61 kg; women's Rx 43 kg
- · Each full round is 18 reps (3 cleans + 6 push-ups + 9 squats)
- · Perform as many rounds and reps as possible in each 3-minute window
- · Score is the total rounds and reps completed across all five windows
- · Reduce the clean to a load you can cycle for quick singles or touch-and-go
- · Scale push-ups to an elevated surface or the knees to keep rounds moving
- · Shorten to 3 cycles for a lower total volume while keeping the interval feel
- · Do quick, controlled singles on the cleans to keep your heart rate manageable.
- · Set a target rounds-per-window and try to match it every cycle instead of fading.
- · Use every second of the rest minute to recover, then start the clock moving immediately.
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