Workout Description

Why This Workout Is Hard

This 19-minute AMRAP combines three movements that create compounding fatigue with no built-in rest. The burpee box jumps tax the legs and spike heart rate, immediately followed by moderate-weight power cleans that require technique under fatigue. The row provides no true recovery, as it maintains elevated heart rate while adding upper body pull volume. The continuous nature and movement interference make this more challenging than the individual elements suggest.

Training Focus

This workout develops the following fitness attributes:

• Power (8/10): High power output required for box jumps, explosive power cleans, and rowing sprint efforts between movements.
• Endurance (7/10): 19-minute AMRAP with rowing and dynamic movements creates significant cardiovascular demand. The combination of movements keeps heart rate consistently elevated throughout.
• Speed (7/10): Quick transitions and fast cycling of movements are crucial for maximizing rounds in the time cap.
• Stamina (6/10): Moderate rep scheme combined with continuous work taxes local muscular endurance, particularly in legs and posterior chain across all movements.
• Flexibility (5/10): Full depth burpees, box jumps, and power clean positions demand good hip, ankle, and shoulder mobility.
• Strength (4/10): Power cleans at moderate load (95/65) require strength, but weight is submaximal to allow for sustained work capacity.

Movements

• Power Clean
• Burpee Box Jump
• Row

Scaling Options

Burpee Box Jumps: Reduce to 20/16" box or step-ups instead of jumps. Power Cleans: Scale to 75/55 lbs or 65/45 lbs based on technique and capacity - should be able to do sets of 4-5 touch-and-go. Row: Reduce to 8-9 calories for newer athletes or those struggling with pacing. Alternative rep scheme: 6-7-9 to reduce volume while maintaining stimulus. Time can be reduced to 12-15 minutes for beginners.

Scaling Explanation

Scale if unable to maintain proper form on power cleans for sets of 3+, cannot perform box jumps safely when fatigued, or if rounds are taking longer than 3:30. Priority is maintaining consistent movement through all 19 minutes - intensity should allow for steady work with minimal extended breaks. Athletes should be able to complete at least 5 full rounds. Scale load and complexity before reducing working time to preserve the conditioning stimulus.

Intended Stimulus

Moderate-length mixed modal workout targeting glycolytic and oxidative energy systems over 19 minutes. Primary challenge is maintaining consistent power output across three varied movements while managing grip fatigue. The workout combines explosive movements (box jumps), strength-skill (power cleans), and steady-state cardio (row) to create a well-rounded conditioning stimulus.

Coach Insight

Break this into sustainable sets from the start - consider 4/4 on burpee box jumps, 5/4 on power cleans, and consistent 11-cal row pace around 1100-1200 cal/hr. Quick transitions between movements are key. For burpee box jumps, stand fully before jumping to manage fatigue. On power cleans, focus on efficient cycling with touch-and-go reps when possible. Row should be steady but not all-out - aim for 45-50 seconds per 11 calories. Each round should take roughly 2:30-3:00 minutes for a target of 6-7 rounds.

Benchmark Notes

This 19-minute AMRAP is most similar to Cindy in structure and duration, though with more complex movements. Analysis: 1. Movement breakdown per round: - 8 Burpee Box Jumps (24/20"): ~5-6 sec each = 40-48 sec - 9 Power Cleans (95/65#): ~3 sec each = 27-30 sec - 11 cal Row: ~15-18 sec Base round time (elite): ~85-95 seconds Fatigue factors: - Row impacts subsequent burpee box jumps (+15%) - Grip fatigue from cleans compounds over rounds - Transitions between stations: ~5-8 sec per movement Using Cindy as anchor (25-30 rounds in 20 min for elite): - Cindy round = ~40-45 sec - This workout round = ~95-105 sec - Ratio ≈ 2.3x longer per round Therefore, elite (L10) should achieve: - 25-30 Cindy rounds × (19/20 min) ÷ 2.3 = 10.3-12.4 rounds L10 target: 11.4+ rounds L5 target: 7.8 rounds L1 target: 4.2 rounds Scaled proportionally across all levels with ~0.9 round increments.

Modality Profile

Burpee Box Jump (G), Row (M), Power Clean (W) - One movement from each modality, split evenly with standard 33/33/34 distribution

Similar Workouts to Wetterling

If you enjoy Wetterling, you might also like these similar CrossFit WODs:

• Michael Boyle (84% similar) - 7 Rounds for Time 5 Push Presses (155/105 lb) 10 Kettlebell Swings (32/24 kg) 20 Double-Unders...
• The Triplet (84% similar) - 4 Rounds for Time 10 Squat Cleans (70/45 kg) 15 Burpees Over the Bar 20/16 calorie Row Time Cap: 18...
• Paul (84% similar) - 7 Rounds for Time 100 meter Sprint 19 Kettlebell Swings (2/1.5 pood) 10 Burpee Box Jumps (24/20 in) ...
• Assault Gladiator (83% similar) - 3 Rounds for Time 21 calorie Assault Air Bike 18 Overhead Walking Lunges (45/25/ plate) 15 Box Jumps...
• Sixy (83% similar) - 20 min AMRAP 6 DB Alt Arm Snatch 6 Burpees 6 KB Russian Swings 6 Lunges 6 H/R Push ups 6 cal Row* *...
• Shinners (83% similar) - AMRAP (with a Partner) in 25 minutes 30 Burpees 1,000 meter Row 30 Kettlebell Swings (70/53 lb)...
• Linchpin Test 1 (83% similar) - For Time 400 meter Run 21-15-9 Reps of: Thrusters (75/55 lb) Pull-Ups 400 meter Run 21-15-9 Reps ...
• Regionals 9.2 (Africa) (83% similar) - For Time Buy-In: 500 meter Row Then, 2 Rounds of: 20 Pull-Ups 20 Thrusters (30/20 kg) 400 meter Run...

These WODs similar to Wetterling share comparable training demands, time domains, and movement patterns.