- September 19, 2026
Workout of the Day
AMRAP in 20 minutes
1-2-3-4-5 … •
power clean
front squat
• Run 500m at 0:00, 5:00, 10:00 and 15:00
Today’s workout is a 20-minute AMRAP of power cleans and front squats with a difficult ascending rep scheme and a 500-meter run that you’ll complete every five minutes. Start the workout by running 500 meters around the building. When you come back in, you’ll start climbing the power clean front squat ladder with one rep of each and then progress to two, three, four and so on. When the five-minute mark hits, you’ll run another 500 meters, come back, and continue where you left off. In the end, your score is the total number of reps you completed in your last complete round and any additional reps in your final incomplete round.
st: 115/85 lb
rx: 155/105 lb
sp: 185/135 lbSWEAT
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*scale the volume of burpees and step ups if needed to make sure you have time at the second movement of each AMRAP