Workout Description
For Time:
1000 meter Row
Clean Ladder (Men: 185-205-225-245-265-285-305-315 lb, Women: 125-135-145-155-165-175-185-195 lb)
Time Cap: 10 minutes
Why This Workout Is Very Hard
Combines a 1k row with an increasingly heavy clean ladder, testing rowing endurance followed by maximal strength under fatigue.
Benchmark Times for Regionals 15.4
- Elite: <15:01
- Advanced: 15:01-13:01
- Intermediate: 13:01-11:01
- Beginner: >11:01
Training Focus
This workout develops the following fitness attributes:
- Strength (9/10): The clean ladder progresses to exceptionally heavy weights (up to 315/195 lbs). This is a significant test of maximal clean strength and the ability to hit heavy lifts after a demanding row.
- Power (9/10): Cleans are a primary power movement. Rowing for time demands power per stroke. Maintaining power for very heavy cleans after the row is critical.
- Stamina (7/10): The 1k row tests rowing stamina. The clean ladder then tests lifting stamina (legs, back, grip) to hit multiple heavy cleans after pre-fatigue.
- Endurance (6/10): For time (10-min cap): 1000m row, then a clean ladder (Men: 185-205-225-245-265-285-305-315lb; Women: 125-135-145-155-165-175-185-195lb). Combines rowing endurance with a progressively very heavy clean ladder, testing strength under fatigue.
- Flexibility (6/10): Requires good mobility for heavy cleans (front rack, squat if caught low). Basic rowing mechanics.
- Speed (5/10): A strong row time is important to maximize time for the ladder. For cleans, technique and power are more critical than raw cycling speed as weight increases. Minimizing misses is key.
Modality Profile
A couplet of a gymnastics movement (Pistols) and a monostructural movement (Assault Bike). A classic G/M test.
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