The Chief
Five three-minute AMRAPs with one minute rest between. A classic interval test.
- Format
- Rest + AMRAP
- Time cap
- 20 mins
- Level
- advanced
Rest + AMRAP
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Free on iOS and Android. Every score gets a global rank, a place in your history, and a head-to-head against anyone you follow.
The Chief is an AMRAP workout by Fiz, built from 15 movements across 9 sections, with a 20 mins cap. It is set at advanced level.
About The Chief
The Chief is five three-minute rounds of three power cleans, six push-ups and nine air squats, with a minute of rest between each. Your score is the total number of rounds completed. It is a benchmark built entirely out of intervals, and it rewards a completely different discipline from anything scored on a single clock.
Five workouts, not one
Because the rest is guaranteed and the clock resets, each three-minute block should be treated as its own effort rather than as a fifth of a longer piece. Athletes who pace The Chief like a fifteen-minute workout leave enormous amounts of score on the table; athletes who sprint the first block and fade lose almost as much. The target is five near-identical blocks, and the honest measure of whether you got the pacing right is whether block five looks like block one.
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The barbell sets the rhythm
Three power cleans is a small enough set that there is no reason to break it, so the whole round should flow: clean, clean, clean, straight to the floor for push-ups, straight up for squats, straight back to the bar. The time lost in this workout is almost entirely transition time, not working time. Keep the bar close, drop it from the top rather than lowering it, and set up your space so nothing requires a walk. Push-ups are the movement that decays first, so keep them honest early rather than earning a no-rep habit you have to fix at block four.
What's a good Chief score
Most scoring counts total rounds across all five blocks, so a round is three cleans, six push-ups and nine squats. Twenty-five or more total rounds is a strong result and elite athletes push past thirty. Eighteen to twenty-four is a good competitive score and most consistent athletes land between twelve and eighteen. Record your per-block splits as well as the total, a five-block spread of six, six, five, five, five is a very different athlete from eight, six, four, four, three, and only one of them has a pacing problem.