The Chief
AMRAPA multi-cycle AMRAP that tests repeated high-intensity efforts. Five 3-minute windows with 1-minute rest between creates a unique challenge.
5 cycles of AMRAP 3 minutes (1 min rest between)
- 13 Power Cleans (135/95 lb)
- 26 Push-ups
- 39 Air Squats
Beginner
12-16 rounds (total)
Intermediate
16-22 rounds (total)
Advanced
22-27+ rounds (total)
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.
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
Elite
27+ rounds
Advanced
22-27 rounds
Intermediate
16-22 rounds
Beginner
12-16 rounds
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
12 Deadlifts (155/105 lb) • 9 Hang Power Cleans (155/105 lb) • 6 Push Jerks (155/105 lb)
Clean & Jerk (135/95 lb)
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)