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“Powder Keg” Class WOD

2.6K 8
  • Three 5-minute AMRAPs in 25 minutes
  • “Powder Keg”
  • AMRAP 5:
  • 600 Meter Run
  • 1 Round of Cindy
  • Max Clean and Jerks (135/95)
  • Rest 5 Minutes
  • AMRAP 5:
  • 400 Meter Run
  • 2 Rounds of Cindy
  • Max Clean and Jerks (155/105)
  • Rest 5 Minutes
  • AMRAP 5:
  • 200 Meter Run
  • 3 Rounds of Cindy
  • Max Clean and Jerks (185/135)

Three 5-minute windows today with descending run distance and ascending rounds of “Cindy” and barbell weights. 1 Round of “Cindy” is 5 Pull-ups, 10 Push-ups, and 15 Air Squats. This is an AMRAP workout so the scores for each round are how many clean and jerks athletes were able to complete.

Scaling: The weights on the barbell should be something that athletes are capable of completing at least 15, 10, and 5 unbroken repetitions respectively when fresh.

With the clean and jerks being the scored portions, we want all athletes to reach the barbell during these windows. Choosing the appropriate run distances and variations for the pull-ups and push-ups will allow athletes to accomplish that. We can aim for athletes to have at least: 45 seconds to 1 minute at each barbell. If they haven’t finished their rounds of Cindy by that time, they can head to the barbell and start chipping away at clean and jerks.

If unable to run, complete one of the following:
For the 600 Meter Run:
750/600 Meter Row
45/30 Calorie Assault Bike
60/45 Schwinn Bike
1200 Meter Bike Erg

For the 400 Meter Run:
500/400 Meter Row
30/21 Calorie Assault Bike
40/30 Schwinn Bike
800 Meter Bike Erg

For the 200 Meter Run:
250/200 Meter Row
15/10 Calorie Assault Bike
20/15 Schwinn Bike
400 Meter Bike Erg

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Strategy: Each round presents a different challenge with varying distances, rounds of Cindy, and barbell weights. Despite the variations, the windows remain short. With the weights and work that comes before, we can assume that the vast majority of these clean and jerks will be performed as single repetitions.

With short AMRAPs and single reps on the barbell, athletes can really afford to push the pace on the bodyweight movements to get to the barbell quickly. The more time they have, the more potential there is to accumulate clean and jerk reps. Athletes can aim to get to the barbell fast, adjusting the time between reps as needed based on the weight. Score at the end of each window is total reps on the barbell. Rest, recover, and change out weights during the 5 minutes of down time between work windows.

Source: wodwell.com
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