Workout Description

Why This Workout Is Hard

While the individual elements (35 cal row, 5 deadlifts, 3 power cleans) aren't extreme in isolation, the combination creates significant challenge. The moderate-heavy barbell cycling (185/125) comes after a taxing row, and maintaining the same weight across both movements while fatigued tests strength-endurance. The 5-round format with no programmed rest means cumulative fatigue becomes a major factor. Most athletes will complete in 12-15 minutes but need to break up the barbell work.

Benchmark Times for The General

• Elite: <6:00
• Advanced: 7:00-8:00
• Intermediate: 9:00-10:00
• Beginner: >16:00

Training Focus

This workout develops the following fitness attributes:

• Power (8/10): Power cleans are explosive movements, while rowing requires power output. Even deadlifts should maintain speed under load.
• Endurance (7/10): The 35-calorie row in each round creates significant cardiovascular demand, with limited recovery between rounds due to the heavy barbell cycling.
• Strength (7/10): 185/125lb deadlifts and power cleans represent significant loading, requiring substantial strength to maintain form across rounds.
• Stamina (6/10): Repeated rounds of rowing and moderate-heavy barbell cycling tests local muscular endurance, particularly in posterior chain and grip.
• Speed (6/10): Quick transitions between movements and maintaining rowing pace are crucial. Barbell cycling speed impacts overall time.
• Flexibility (5/10): Power cleans demand good mobility in ankles, hips, and shoulders. Deadlifts require adequate hip hinge mechanics.

Movements

• Power Clean
• Deadlift
• Row

Scaling Options

Reduce barbell load to 135/95 or 115/75 lb to maintain power output. Scale row calories to 25-30 if needed. Option to reduce to 4 rounds while keeping Rx weight. For newer athletes: substitute dumbbell deadlifts and power cleans (50/35 lb dumbbells). Advanced scaling: increase row to 40 cal to reduce barbell volume impact.

Scaling Explanation

Scale if unable to perform 8+ unbroken deadlifts or 3 touch-and-go power cleans at prescribed weight when fresh. Technique on both lifts should remain consistent through all rounds - any significant breakdown indicates need for load reduction. Target time domain is 12-18 minutes; scale volume if exceeding 20 minutes. Prioritize maintaining power output over Rx weights.

Intended Stimulus

Moderate-length glycolytic workout (12-18 minutes) with oxidative system contribution. Primary focus is maintaining power output on the rower while managing fatigue for the barbell cycling. Tests ability to transition between modalities and maintain technique under accumulating fatigue.

Coach Insight

Row should be aggressive but sustainable - aim for 1200-1400 cal/hour pace. Quick transitions are key but don't rush barbell setup. Touch-and-go deadlifts at submaximal weight, but reset grip if needed. Power cleans should be crisp singles with solid front rack. Common mistake is rushing first two rounds then hitting severe drop-off. Target 2:30-3:30 per round with consistent pacing.

Benchmark Notes

This workout is most similar to DT (5 rounds of barbell cycling) but with rowing added and slightly lighter loads. Analysis: 1. Row (35 cal): - Fresh: 45-55 sec per round - Fatigue multiplier increases each round (1.0, 1.1, 1.2, 1.3, 1.4) 2. Barbell Complex (5 DL + 3 PC): - Deadlifts: 2-3 sec each = 10-15 sec - Power Cleans: 2.5-3.5 sec each = 7.5-10.5 sec - Fatigue multiplier similar to DT progression 3. Transitions: - Row to barbell: 5-8 sec - Total transition time per round: ~8 sec Round breakdown (elite male): R1: 55s + 25s + 8s = 88s R2: 61s + 28s + 8s = 97s R3: 66s + 31s + 8s = 105s R4: 72s + 34s + 8s = 114s R5: 77s + 37s + 8s = 122s Total elite time: ~526 seconds (8:46) Using DT as anchor (L10 = 360-420s male, 430-510s female) and adding ~40% for rowing volume: Male targets: L10: 6:00-7:00 L5: 10:00-11:00 L1: 16:00-18:00 Female targets (adding 15-20% to male times): L10: 8:00-9:00 L5: 12:00-13:00 L1: 18:00-20:00

Modality Profile

Row (M), Deadlift (W), Power Clean (W) - One monostructural movement (Row) and two weightlifting movements (Deadlift, Power Clean), rounded to clean percentages of 30/70

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