How is The Chief scored?

Total rounds and reps across all 5 cycles. A 'round' is 3 cleans, 6 push-ups, 9 squats.

Should I pace each cycle the same?

Try to maintain similar round counts each cycle. If cycle 1 is 6 rounds and cycle 5 is 3, you went out too hard.

Can I squat clean instead of power clean?

Yes, but power cleans are typically faster for this workout.

What's a good rounds-per-cycle target?

Elite: 5-6 rounds per cycle. Intermediate: 4-5 rounds. Beginner: 3-4 rounds.

The Chief

AMRAP

A multi-cycle AMRAP that tests repeated high-intensity efforts. Five 3-minute windows with 1-minute rest between creates a unique challenge.

Hero Benchmark Barbell Gymnastics

The Workout

5 cycles of AMRAP 3 minutes (1 min rest between)

13 Power Cleans (135/95 lb)
26 Push-ups
39 Air Squats

Time Cap: 19 minutes

Equipment Needed

BarbellWeight plates

Target Time

Beginner

12-16 rounds (total)

Intermediate

16-22 rounds (total)

Advanced

22-27+ rounds (total)

Strategy & Tips

The Chief is five 3-minute AMRAPs with 1-minute rest between. Each round is short enough to go hard, but 5 cycles accumulates significant volume.

Each 3-minute AMRAP should be all-out effort
Power cleans should be touch-and-go when possible
Push-ups unbroken - they're only 6
Squats are active recovery - fast and controlled
Track rounds per cycle to ensure consistent output

Pacing

Go hard each 3-minute cycle - the minute rest is enough to recover. Aim for 4-5+ rounds per cycle.

Scaling Options

Scaled

3 Power Cleans (95/65 lb)
6 Push-ups (knee if needed)
9 Air Squats

RX+

3 Squat Cleans (155/105 lb)
6 Push-ups
9 Air Squats

Benchmark Times

Elite

27+ rounds

Advanced

22-27 rounds

Intermediate

16-22 rounds

Beginner

12-16 rounds

Workout Variations

The Chief x3

Only 3 cycles instead of 5

Heavy Chief

Same format with 185/135 lb cleans

The General

5 cycles of 5-minute AMRAPs with 2-minute rest

Related Workouts

Rounds

5 rounds for time

12 Deadlifts (155/105 lb)
9 Hang Power Cleans (155/105 lb)
6 Push Jerks (155/105 lb)

Grace

For Time

30 reps for time

Clean & Jerk (135/95 lb)

Fight Gone Bad

Rounds

3 rounds, 1 minute per station

Wall Ball Shots (20/14 lb to 10/9 ft)
Sumo Deadlift High Pull (75/55 lb)
Box Jump (20 inch)
Push Press (75/55 lb)
Row (Calories)

Frequently Asked Questions