Workout Description

Why This Workout Is Very Hard

The 135/95 lb hang power cleans are moderate-heavy but manageable in isolation. However, the 21-calorie rows create significant cardiovascular demand before each set of cleans, causing fatigue accumulation across 5 rounds. The 90-second rest provides recovery but isn't enough to fully reset. The immediate transition into dumbbell devil's press and GHD sit-ups compounds fatigue when grip and core are already taxed. Total volume and continuous intensity make this challenging for average athletes, though not impossible as prescribed.

Benchmark Times for Compound Fracture

• Elite: <16:00
• Advanced: 18:00-20:00
• Intermediate: 22:00-24:00
• Beginner: >0:3.5

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High rep ranges (21 calories, 9 cleans per round, 15 devil's presses, 30-40 sit-ups) test muscular endurance across upper body, core, and legs. Fatigue accumulates significantly.
• Endurance (7/10): The 5-round row-and-clean structure with 90-second rest intervals demands sustained cardiovascular output. The rowing intervals are aerobic-dominant, building aerobic capacity across 28 minutes total.
• Strength (6/10): Hang power cleans at 135/95 lb require moderate force production. Devil's presses add loaded pressing demand. Not maximal strength, but meaningful loads under fatigue.
• Power (6/10): Hang power cleans are inherently explosive movements. Devil's presses require dynamic pressing power. However, fatigue and rep ranges reduce peak power expression as rounds progress.
• Speed (5/10): Steady pacing is required to manage 28 minutes with prescribed rest. Not a sprint; moderate cycling speed on rows and cleans. Transitions are minimal but deliberate.
• Flexibility (4/10): Rowing requires basic hip and shoulder mobility. Hang power cleans demand moderate shoulder and hip flexibility. GHD sit-ups require spinal extension mobility but not extreme ranges.

Movements

• Row
• Hang Power Clean
• Devil Press
• GHD Sit-Up

Scaling Options

Phase 1 — Hang Power Cleans: Scale to 95/65 lb if you cannot cycle 9 reps in 1-2 manageable sets at Rx weight. Sub a calorie bike or ski erg (18 calories) if rowers are unavailable. Reduce to 15 calories on the row if conditioning is a limiting factor. Consider 4 rounds instead of 5 for newer athletes. Phase 2 — Devil's Press: Scale to 35/20 lb dumbbells if the Rx load prevents consistent movement. Sub a single dumbbell burpee deadlift if the overhead press is compromised. GHD Sit-Ups: Always sub 40 Abmat sit-ups for athletes with limited GHD exposure, recent back issues, or those new to the movement — this is non-negotiable for safety. Reduce to 25 Abmat sit-ups for athletes who are significantly fatigued or newer to high-volume core work. Volume scaling: 3 rounds of Phase 1 + 2 rounds of Phase 2 for athletes newer to CrossFit.

Scaling Explanation

Scale Phase 1 cleans if you cannot perform at least 6 unbroken reps at the Rx load when fresh — barbell cycling under fatigue will be significantly harder, and form breakdown on hang power cleans leads to lower back strain. Scale the row calories if you're consistently missing the 28-minute cap in similar workouts. For Phase 2, scale the Devil's Press weight if your burpee mechanics collapse or you cannot control the dumbbell overhead — shoulder integrity matters more than the Rx number. The GHD sit-up scaling is about injury prevention, not fitness level: if you have done fewer than 3 GHD sessions in the past month, take the Abmat sub every time. The priority for all athletes is maintaining intensity in Phase 1 intervals — that's where the primary training stimulus lives. Phase 2 should be hard but survivable. If you're finishing well under 24 minutes, consider adding load or volume next time. If you're hitting the 28-minute cap, scale volume or load to keep the workout honest.

Intended Stimulus

This is a two-phase workout designed to challenge both your aerobic engine and muscular endurance across a moderate-to-long time domain — expect 22-27 minutes of total work including rest. Phase 1 (5 rounds of row + hang power cleans) is a structured interval piece where the built-in 90-second rest lets you push each round hard without completely falling apart — think hard sustained effort with brief recovery. Phase 2 (3 rounds of Devil's Press + GHD sit-ups) shifts to a grinding muscular endurance test when your body is already taxed. The primary challenge is twofold: managing fatigue accumulation across the cleans and row in Phase 1, then finding the mental grit to attack the Devil's Press when your posterior chain and lungs are already cooked. The adaptation target is aerobic capacity layered on top of barbell cycling efficiency and total-body stamina.

Coach Insight

Phase 1 Strategy — The 90-second rest is your anchor. Use it fully; do not start early. On the row, aim for a consistent, powerful stroke rate (24-26 SPM) rather than sprinting and dying. Target each 21-calorie row in under 75 seconds, leaving yourself a few seconds to transition. On the hang power cleans at 135/95 lb, plan your breaks before you need them — a 5-4 or 6-3 split is smarter than going unbroken and burning out your grip and lower back early. Keep your elbows punching fast and avoid muscling the bar — use your hips. Rounds 3 and 4 are where athletes blow up; stay disciplined. Phase 2 Strategy — The Devil's Press is the workout's villain. Break these early and often: sets of 5 are perfectly acceptable. Keep your hips loaded on the dumbbell deadlift pull and use a strong hip extension to swing the bells overhead — do not press them up with your arms. For GHD sit-ups, control your descent to protect your hip flexors and lower back, especially late in the workout. If you've done limited GHD volume recently, sub Abmat sit-ups without hesitation — GHD soreness two days later is not worth it. Common mistakes: rowing too hard in round 1, going unbroken on cleans in early rounds, and underestimating how heavy the Devil's Press feels after Phase 1.

Benchmark Notes

The primary limiters are hang power clean cycling under fatigue (135 lb) and GHD sit-ups combined with dumbbell devil's press in the back half. The 90-sec mandatory rest adds ~6 min to the clock, so L5 finishers (~25 min) are moving efficiently through cleans in sets of 3-5 and managing devil's press in sets of 5. Lower levels frequently cap during the row/clean rounds due to barbell cycling breakdown.

Modality Profile

Row (Monostructural), Hang Power Clean (Weightlifting), Devil Press (Weightlifting - dumbbell movement), GHD Sit-Up (Gymnastics). 4 movements total: 1 Gymnastics, 1 Monostructural, 2 Weightlifting = 25% G, 25% M, 50% W