Workout Description

Why This Workout Is Hard

The descending rep scheme provides some built-in relief, but the combination of rowing bookends (100 total cals) with a technical barbell movement and gymnastics skill creates significant challenges. The squat cleans and HSPUs interfere - shoulder fatigue compounds throughout. Most athletes will need to break up both movements early, especially as rowing pre-fatigues the legs and shoulders. Expect 12-15 minutes of sustained effort.

Benchmark Times for Dom

• Elite: <6:00
• Advanced: 7:00-8:00
• Intermediate: 9:00-10:00
• Beginner: >18:00

Training Focus

This workout develops the following fitness attributes:

• Endurance (8/10): Two 50-calorie row bookends combined with descending rep scheme creates significant cardiovascular demand. The rowing portions particularly tax the aerobic system.
• Flexibility (8/10): Handstand push-ups require exceptional shoulder mobility, while squat cleans demand good front rack and ankle flexibility.
• Stamina (7/10): Descending rep scheme of cleans and HSPUs challenges local muscular endurance, especially shoulder and posterior chain stamina.
• Power (7/10): Squat cleans are inherently explosive movements, requiring significant power output throughout the descending ladder.
• Strength (6/10): Moderate-heavy squat cleans test strength throughout, while HSPUs demand significant upper body pressing strength.
• Speed (5/10): Moderate cycling speed required for efficient transitions between movements and maintaining momentum through the descending rep scheme.

Movements

• Row
• Squat Clean
• Handstand Push-Up

Scaling Options

Row: Reduce to 35/40 calories each end. Cleans: Scale to 75/55 lbs or power cleans. HSPUs: Pike pushups on box, strict pushups, or DB strict press. Consider scaling rep scheme to 8-7-6-5-4-3-2-1 for newer athletes. Alternative HSPU scaling progression: Wall walks, negative HSPUs, or kipping HSPUs with 2 ab-mats.

Scaling Explanation

Scale if unable to perform 5+ unbroken HSPUs when fresh or if clean technique breaks down above 75% of prescribed weight. Priority is maintaining clean technique and full ROM on HSPUs throughout. Target time domain should remain 12-18 minutes. Scale load/movement before reducing volume to preserve intended stimulus. Athletes should be able to complete first row in under 4 minutes and maintain consistent form on both technical movements.

Intended Stimulus

Moderate-length glycolytic workout (12-18 minutes) with oxidative bookends. The descending rep scheme challenges both strength-endurance and skill work under fatigue. Row portions create metabolic stress and test aerobic capacity. Primary challenge is maintaining technical movements (cleans, HSPUs) while managing systemic fatigue.

Coach Insight

Break up the row portions strategically - aim for 1000-1200 cal/hour pace. For the middle section, break cleans into sets of 2-3 early to preserve technique. Consider singles on heavier cleans when fatigued. For HSPUs, break before failure - suggested rep schemes: 5-5 on 10s, 5-4 on 9s, 4-4 on 8s, etc. Quick transitions between movements are crucial. Common mistakes: rushing first row, cycling cleans too quickly early, kicking too aggressively on HSPUs leading to no-reps.

Benchmark Notes

This workout has similarities to both Elizabeth (21-15-9 squat cleans + gymnastics) and Jackie (rowing bookends with barbell/gymnastics in middle). Analysis breakdown: 1. Row 50 cal (opening) - Elite: 90-100s - Intermediate: 120-140s - Beginner: 180-240s 2. Descending ladder (55 total reps each) - Squat Clean (100/75): Similar to Elizabeth but lighter load * Elite: 2-3s/rep with minimal breaks * Intermediate: 3-4s/rep with short breaks * Beginner: 4-5s/rep with longer breaks - HSPU: More technical than ring dips in Elizabeth * Elite: 3-4s/rep with small sets * Intermediate: 5-6s/rep with more breaks * Beginner: 8-10s/rep with frequent breaks 3. Row 50 cal (closing) - Add 15-25% time vs opening row due to fatigue Total time calculation: L10 (Elite): - Rows: 90s + 110s = 200s - Cleans: 55 reps × 2.5s = 140s - HSPU: 55 reps × 3.5s = 190s - Transitions: ~30s Total: ~360s (6:00) L5 (Intermediate): - Rows: 130s + 160s = 290s - Cleans: 55 reps × 3.5s = 190s - HSPU: 55 reps × 5.5s = 300s - Transitions: ~60s Total: ~600s (10:00) L1 (Beginner): - Rows: 200s + 250s = 450s - Cleans: 55 reps × 5s = 275s - HSPU: 55 reps × 9s = 495s - Transitions: ~100s Total: ~1080s (18:00) Using Elizabeth as primary anchor but adjusting for: 1. Additional rowing volume (+3:00-4:00) 2. Lighter cleans (faster) 3. HSPU vs ring dips (slower) Final targets: Men: L10: 6:00 L5: 10:00 L1: 18:00 Women: L10: 8:00 L5: 12:00 L1: 20:00

Modality Profile

Row (M), Squat Clean (W), Handstand Push-Up (G). Three movements split across all modalities: Row is monostructural, Squat Clean is weightlifting, and Handstand Push-Up is gymnastics. Using 40/30/30 split with weightlifting slightly emphasized due to the complexity of the Squat Clean.