Workout Description
Max Reps in Three 4-minute Intervals in 12 minutes
4 minutes of Clean-and-Jerks (135/95 lb)
4 minutes of Rowing (calories)
4 minutes of Burpees
Why This Workout Is Hard
Three consecutive 4-minute intervals focusing on max reps/calories for C&J, Rowing, and Burpees. Tests power output across different modalities.
Training Focus
This workout develops the following fitness attributes:
- Power (9/10): This WOD is a direct test of power output across three different modalities: weightlifting (C&J), monostructural cardio (row), and bodyweight (burpees).
- Endurance (8/10): Three consecutive 4-minute max effort intervals on C&J, row, and burpees create a very high cardiovascular demand and test the ability to sustain power output.
- Stamina (7/10): Max reps of C&J (135/95 lb) test strength-stamina. Max calorie row and max burpees test full-body muscular endurance under high intensity.
- Speed (7/10): Maximizing reps/calories in each 4-minute window requires very fast cycling of movements and minimal rest.
- Strength (6/10): Clean and jerks at 135/95 lbs require good strength to cycle for max reps in 4 minutes.
- Flexibility (4/10): Requires mobility for the clean and jerk (squat, front rack, overhead).
Modality Profile
An M/W couplet with a monostructural movement (Run) and a weightlifting movement (Kettlebell Swings).
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