Sweatlas — Your Hybrid Training Map

The Chief

Five three-minute sprints of cleans, push-ups, and squats with just enough rest to hurt.

The workout (5 Rounds AMRAP)

  • 5 cycles, each a 3-minute AMRAP of:
  • 3 Power cleans — 61 kg (135 lb) / 43 kg (95 lb)
  • 6 Push-ups
  • 9 Air squats
  • Rest 1 minute after each 3-minute AMRAP

Estimated time: 19 min fixed · score = total rounds. 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.

Standards

  • Men's Rx power clean 61 kg (135 lb); women's Rx 43 kg (95 lb)
  • 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

Scaling

  • 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

Coaching tips

  • 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.

Sweatlas is not affiliated with or endorsed by CrossFit, LLC. “CrossFit” is a registered trademark of CrossFit, LLC.