For the Strong Like Jean workout, start with the first AMRAP of 10 minutes, focusing on quality movements. Perform 30 deadlifts, ensuring your back is straight and engaging your core. Transition to 20 hang cleans, utilizing an explosive pull and catching the bar in a front squat position. Finish this round with 10 push jerks, using your legs for momentum to drive the bar overhead, maintaining a stable stance.

For the second AMRAP, also lasting 10 minutes, begin with 10 push-ups, keeping your elbows close to your body for optimal form. Move into 15 sit-ups, ensuring to fully engage your core on each rep. Conclude with 20 double-unders, maintaining a steady rhythm and using your wrists for the jump rope rotation.

For the AMRAP 10 with deadlifts, consider using lighter weights, such as 40–60 lbs, or performing kettlebell swings instead. This adjustment helps ensure proper form and reduces injury risk.

For hang cleans, scale the weight down to 30–45 lbs or use a single kettlebell for a more manageable load. If you’re new to this movement, practice with just the barbell to build confidence.

During push jerks, lower the weight to 20–30 lbs or use dumbbells for easier handling. It's acceptable to perform push presses without the final jerk.

In the second AMRAP 10, beginners can opt for knee push-ups or incline push-ups to build strength. For sit-ups, try anchored sit-ups or reduce reps to 5–10 to maintain form.

Replace double-unders with single-unders or practice jumping jacks if coordination is a challenge.

Your score for the Strong Like Jean workout is calculated by the total number of full rounds completed plus any additional reps after your last full round.

In the first part of the AMRAP 10, you complete 30 Deadlifts, 20 Hang Cleans, and 10 Push Jerks. Count how many rounds you finish within the 10-minute period.

In the second part, perform 10 Push-Ups, 15 Sit-Ups, and 20 Double-Unders. Again, track the full rounds completed and any extra reps after the last complete set.

For example, if you achieve 4 rounds of the first segment and complete 5 Push-Ups after your last round of the second segment, your score would be 4 rounds + 5 extra reps = 49 total reps.

Begin your AMRAP 10 with a steady pace. It’s crucial to avoid burning out too quickly; instead, aim for consistent movement across all rounds. Prioritize form during deadlifts to prevent injury and maintain efficiency. Break the hang cleans into manageable sets if necessary, keeping your transitions smooth to save time.

During the push jerks, engage your core and use leg drive to alleviate shoulder strain. When shifting to the second workout, focus on controlled push-ups and ensure full range of motion. For sit-ups, use a steady rhythm to maintain your heart rate, and remember to breathe deeply to maximize oxygen intake.

Incorporate double-unders with a relaxed grip and rhythm to avoid fatigue. Keep your jumps low and efficient for optimal performance.

For the Strong Like Jean workout, which consists of two AMRAP segments, a good score is determined by the total rounds completed across both rounds.

Intermediate: 6–8 rounds. Advanced: 10–12 rounds. Elite: 14+ rounds. A score over 350 total reps indicates excellent endurance and strength across the different movements.

Bonus points for maintaining form throughout, especially during the deadlifts and push jerks, as they require both power and stability.

Be sure to stay consistent with your transitions between movements to maximize efficiency and score.

The intended stimulus of the benchmark workout

AMRAP 10

This workout consists of 30 deadlifts, 20 hang cleans, and 10 push jerks, followed by a second round featuring 10 push-ups, 15 sit-ups, and 20 double-unders. The structure encourages consistent movement with minimal rest periods, challenging athletes to maintain intensity while managing fatigue.

By combining weightlifting with bodyweight exercises and cardio, Strong Like Jean cultivates strength, power, and stamina. Participants should aim for efficient transitions and steady pacing, ultimately pushing their limits in a dynamic training environment.

The workout titled Strong Like Jean features two separate AMRAP (As Many Rounds As Possible) segments, each lasting 10 minutes. The first segment includes 30 deadlifts, 20 hang cleans, and 10 push jerks. The second segment comprises 10 push-ups, 15 sit-ups, and 20 double-unders.

Unofficial top scores reported in the fitness community indicate that elite athletes can achieve impressive performances during this workout. For the first segment, elite men commonly reach around 8 to 10 rounds, while elite women often complete 6 to 8 rounds.

In the second segment, elite men can typically achieve 7 to 9 rounds, with elite women hitting about 5 to 7 rounds. These scores reflect sustained effort and efficient technique under time constraints.

The workout "Strong Like Jean" is honoring Jean, a beloved member of the fitness community known for her unwavering strength and resilience. Her dedication to training and support for others inspired many around her.

Through this workout, participants celebrate Jean's spirit and the impact she had on everyone she encountered. The exercises reflect her commitment to pushing limits and embracing challenges, showcasing the same grit she displayed throughout her fitness journey.

By performing this AMRAP, we remember Jean's legacy and continue to strive for strength, both physically and mentally.