Workout Description

Why This Workout Is Hard

This workout combines moderate-heavy barbell cycling (135/95) with high-intensity intervals and minimal rest. The 2.5-minute time caps create significant time pressure, forcing athletes to maintain pace on rowing while managing barbell fatigue. The combination of hang power cleans followed immediately by thrusters in round 2 creates cumulative shoulder and grip fatigue. Most average athletes will struggle with the barbell cycling under time pressure and may need to scale the weight.

Benchmark Times for Row, P. Cleans, & More (:15 - :50)

• Elite: <6:00
• Advanced: 7:00-8:00
• Intermediate: 9:00-10:00
• Beginner: >18:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High rep counts of compound movements like hang power cleans, thrusters, and burpees will heavily tax muscular endurance systems.
• Speed (8/10): Time caps create urgency for fast transitions and rapid cycling through movements to maximize work completed within constraints.
• Endurance (7/10): Three rounds with rowing and time caps create significant cardiovascular demand, requiring sustained aerobic output throughout the workout.
• Power (7/10): Hang power cleans are explosive by nature, and the time cap format encourages powerful, quick movement execution throughout.
• Strength (6/10): Moderate loads at 135/95 lbs for hang power cleans and thrusters require substantial strength while maintaining movement quality.
• Flexibility (4/10): Hang power cleans and thrusters demand good shoulder and hip mobility, while lateral burpees require basic movement patterns.

Movements

• Thruster
• Lateral Burpee Over Bar
• Push-Up
• Hang Power Clean
• Row

Benchmark Notes

This workout consists of 3 rounds with two distinct 5-minute capped sections per round. Each section contains: 500m row + barbell work + bodyweight movement. Section 1: 500m row (85-120 sec) + 7 hang power cleans 135/95 (14-21 sec) + 9 lateral barbell burpees (27-36 sec). Section 2: 500m row (85-120 sec) + 7 thrusters 135/95 (14-21 sec) + 9 push-ups (9-14 sec). Fresh times per section: 126-191 sec. With 3 rounds and fatigue multipliers: Round 1 (1.0x): 126-191 sec per section = 252-382 sec total. Round 2 (1.15x): 145-220 sec per section = 290-440 sec total. Round 3 (1.3x): 164-248 sec per section = 328-496 sec total. Total workout time: 870-1318 sec. Adding transitions between sections (10-15 sec each, 15 total): 885-1333 sec. This is most similar to a combination of Grace-style barbell work with Helen-style structure. Grace (30 C&J 135/95) has L10: 90-120 sec, L5: 240-300 sec, L1: 480-600 sec. However, this workout has significantly more volume (rowing + additional movements) across 3 rounds, justifying roughly 3-4x Grace times. Final targets - L10: 360 sec (6:00), L5: 600 sec (10:00), L1: 1080 sec (18:00).

Modality Profile

5 movements total: Row (M), Hang Power Clean (W), Lateral Burpee Over Bar (G), Thruster (W), Push-Up (G). 2 Gymnastics (40%), 1 Monostructural (20%), 2 Weightlifting (40%)