The Chief
Five 3-Minute AMRAPs of Cleans, Push-Ups & Squats
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The workout (Rx)
19:00 AMRAP5 cycles. In each cycle, as many rounds as possible in 3 minutes of
- 3 power cleans 135/95 lb, 61/43 kg
- 6 push-ups
- 9 air squats
Rest 1 minute between cycles (19 minutes in total). Score is total rounds and reps across all 5 cycles.
| Rx load | Men | Women |
|---|---|---|
| Barbell | 135 lb (61 kg) | 95 lb (43 kg) |
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Scaling The Chief
Keep the intent of the workout and pick the version you can finish moving well.
SC Scaled
5 cycles. In each cycle, as many rounds as possible in 3 minutes of: 3 power cleans (95/65 lb, 43/29 kg) 6 push-ups (knees as needed) 9 air squats Rest 1 minute between cycles. Score is total rounds and reps across all 5 cycles.
Beginner
3 cycles. In each cycle, as many rounds as possible in 3 minutes of: 3 dumbbell power cleans (light) 6 push-ups (knees or hands on a box) 9 air squats Rest 1 minute between cycles.
The Chief scores by level
| Level | Typical score |
|---|---|
| Beginner | Under 12 rounds |
| Intermediate | 12–17 rounds |
| Advanced | 18–24 rounds |
| Elite | 25+ rounds |
Approximate Rx totals across all 5 cycles, from community results. Use them as a rough guide, not a standard.
About The Chief
The Chief is a long-standing benchmark named in recognition of U.S. Navy Chief Petty Officers, a rank known for leadership and technical expertise. It isn't one of the hero workouts honoring a fallen individual, but it's often programmed alongside them.
Five short AMRAPs with a minute of rest between them make it an interval workout. The rest is just long enough to recover a little, so the challenge is holding the same number of rounds in cycle five as in cycle one.
Tips for The Chief
- Aim for the same number of rounds in every cycle. Going all-out in the first 3 minutes usually costs more later.
- Do the power cleans as quick singles or touch-and-go reps, whichever lets you move straight into the push-ups.
- Use the full minute of rest. Shake out your arms, breathe and set your hands on the bar a few seconds before the clock restarts.
- Add up your rounds as you go. Write each cycle's score on a whiteboard so the total is easy at the end.
The Chief questions
What is The Chief workout?
The Chief is 5 cycles of a 3-minute AMRAP of 3 power cleans, 6 push-ups and 9 air squats, with 1 minute of rest between cycles. The Rx barbell is 135 lb (61 kg) for men and 95 lb (43 kg) for women.
How is The Chief scored?
Add up the rounds and extra reps from all five cycles. For example, cycles of 4, 4, 4, 3 and 3 rounds give 18 rounds. On FitClash, enter the total rounds plus any extra reps.
What is a good score for The Chief?
At Rx, 18 to 24 total rounds is an advanced score and 25 or more is elite. Most people new to it land under 12, often with a lighter barbell.
How do I scale The Chief?
Lighten the barbell to 95/65 lb (43/29 kg) or use dumbbells, and do push-ups from your knees. A beginner version is 3 cycles instead of 5.
Who scores highest on The Chief?
Create the challenge, drop the link in your group chat, and settle it on the leaderboard. No app or account needed to submit a score.