Workout Description

Why This Workout Is Hard

This workout combines moderate-heavy barbell cycling with a rowing sprint that taxes the same muscle groups. The power cleans and thrusters at 135/95 create significant fatigue that carries into the deadlift movements. With no built-in rest and compound movements that build on each other, the limiting factor becomes leg endurance and midline stability across the 3 rounds. Most average CrossFitters will need to break up the barbell work significantly by round 2.

Benchmark Times for Lumpy

• Elite: <6:00
• Advanced: 6:30-7:00
• Intermediate: 8:00-9:00
• Beginner: >15:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume of compound movements at moderate loads challenges muscular endurance, particularly in posterior chain and shoulders across multiple movements.
• Power (8/10): Multiple explosive movements (power cleans, thrusters, SDHP) require significant power output and hip drive throughout all rounds.
• Endurance (7/10): Three rounds of rowing combined with barbell cycling creates significant cardiovascular demand. The moderate weight allows for sustained effort without complete recovery between movements.
• Flexibility (7/10): Thrusters demand significant mobility in ankles, hips, and shoulders. SDHP and power cleans also require good positional flexibility.
• Strength (6/10): 135/95 pounds represents moderate-heavy loading for most athletes across multiple compound movements, requiring significant strength capacity throughout.
• Speed (6/10): Quick transitions between movements and efficient barbell cycling are crucial, though weight prevents maximum speed cycling.

Movements

• Thruster
• Power Clean
• Deadlift
• Sumo Deadlift High-Pull
• Row

Scaling Options

Reduce weight to 95/65 lbs for intermediate athletes or 75/55 lbs for beginners. Sub dumbbell cleans and thrusters at 35/25 lbs if barbell technique needs work. For SDHPs, can substitute kettlebell high pulls or dumbbell upright rows. Row can be modified to 200m for newer athletes. Maintain 3 rounds but consider reducing reps to 4-4-6-6 scheme if needed.

Scaling Explanation

Scale if you cannot perform at least 5 unbroken power cleans or thrusters at prescribed weight when fresh. Form deterioration on SDHPs is common - scale weight if unable to maintain upright torso and high elbows. Target time is 8-12 minutes - if you project longer, reduce load to maintain intensity. Proper technique on all lifts takes priority over prescribed weight. This workout should feel challenging but manageable, not crushing.

Intended Stimulus

Moderate-length glycolytic workout (8-12 minutes) combining rowing power with barbell cycling. Primary focus is on posterior chain endurance and maintaining technique under fatigue. The workout tests both strength-endurance and metabolic conditioning with compound movements.

Coach Insight

Row at about 85% effort - aim for consistent 45-50 second splits. Quick transitions between movements are key. Break power cleans and thrusters into sets of 3+3 early to preserve technique. Deadlifts can be done in larger sets (5+4) while fresh, then adjust as needed. For SDHPs, focus on maintaining vertical torso and high elbows. Common mistake is rushing first round - pace yourself as barbell cycling will become significantly harder under fatigue. Rest 5-10 seconds between movements rather than grinding through sloppy reps.

Benchmark Notes

This workout is similar to DT (5 rounds of barbell cycling) but with 3 rounds and rowing. Breaking it down: 250m Row: ~45-50s fresh, increasing with fatigue Power Cleans: 6 reps at 2-3s each = 12-18s Thrusters: 6 reps at 2-3s each = 12-18s Deadlifts: 9 reps at 2s each = 18s SDHP: 9 reps at 2-3s each = 18-27s Round 1: ~120s (including transitions) Round 2: ~135s (1.1x fatigue) Round 3: ~150s (1.2x fatigue) Using DT as anchor (5 rounds at 155/105 = 360-420s elite), this workout should be slightly faster due to fewer rounds but similar total work with the rowing addition. The rowing acts as active recovery between barbell cycles. Elite (L10) times: Men: 5:45-6:30 (345-390s) Women: 7:00-8:00 (420-480s) Intermediate (L5) times: Men: 8:30-9:30 (510-570s) Women: 10:00-11:30 (600-690s) Beginner (L1) times: Men: 14:00-16:00 (840-960s) Women: 16:00-18:00 (960-1080s)

Modality Profile

Row (M), Power Clean (W), Thruster (W), Deadlift (W), Sumo Deadlift High-Pull (W). 1 monostructural movement (Row) and 4 weightlifting movements (all barbell movements with external load), rounded to nearest 10%.

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