Workout Description

Why This Workout Is Hard

This workout combines moderate-heavy power cleans (135/95) with high volume in a continuous format. The 21-15-9 rep scheme creates significant fatigue accumulation, especially in the first round of 21 unbroken cleans. While rowing provides some active recovery, the barbell cycling under fatigue becomes the limiting factor. Most average athletes will need multiple breaks during the 21s and 15s, making this challenging but achievable.

Benchmark Times for WOD

• Elite: <4:00
• Advanced: 4:40-5:20
• Intermediate: 6:00-7:00
• Beginner: >12:00

Training Focus

This workout develops the following fitness attributes:

• Power (9/10): Power cleans are explosive by nature, requiring rapid force production from hip extension through the entire movement pattern.
• Stamina (8/10): High volume power cleans (45 total reps) combined with rowing will severely test posterior chain and grip stamina throughout the workout.
• Endurance (7/10): The combination of power cleans and rowing creates significant cardiovascular demand, especially as fatigue accumulates through the descending ladder format.
• Strength (6/10): 135/95lb power cleans require moderate strength, particularly as fatigue sets in and maintaining proper form becomes challenging.
• Speed (6/10): The descending rep scheme encourages fast transitions and quick cycling of movements to maintain intensity and minimize time.
• Flexibility (4/10): Power cleans demand good hip, ankle, and shoulder mobility for proper catch position and full extension.

Movements

• Power Clean
• Row

Benchmark Notes

This workout follows a 21-15-9 rep scheme with power cleans at 135/95 lbs and calorie row, totaling 45 power cleans and 45 calories. I'll use Grace (30 Clean and Jerk 135/95) as the primary anchor since it's the closest barbell benchmark, then adjust for the differences. Grace benchmarks: L10: 90-120 sec, L5: 240-300 sec, L1: 480-600 sec. Movement breakdown: Power cleans are slightly faster than clean & jerks (2-3 sec vs 3-5 sec per rep), but we have 50% more reps (45 vs 30). Fresh power clean pace: 2.5 sec/rep elite, 4 sec/rep intermediate, 6 sec/rep novice. Rowing pace: 1 cal = 3-4 sec elite, 4-5 sec intermediate, 6-7 sec novice. Round-by-round analysis: Round 1 (21 PC + 21 cal): Elite 53+63=116 sec, Intermediate 84+84=168 sec, Novice 126+126=252 sec. Round 2 (15 PC + 15 cal): With 1.1x fatigue, Elite 41+45=86 sec, Intermediate 66+60=126 sec, Novice 99+90=189 sec. Round 3 (9 PC + 9 cal): With 1.2x fatigue, Elite 27+27=54 sec, Intermediate 43+36=79 sec, Novice 65+54=119 sec. Adding transitions (6 sec total): Elite total ~262 sec, Intermediate ~379 sec, Novice ~566 sec. Comparing to Grace: This workout should be roughly 2.2-2.5x longer due to 50% more barbell work plus rowing. Grace L10 (105 sec avg) × 2.3 = 242 sec, Grace L5 (270 sec avg) × 2.3 = 621 sec, Grace L1 (540 sec avg) × 2.3 = 1242 sec. However, power cleans are faster than C&J, and rowing provides active recovery between barbell sets, so the multiplier should be closer to 2.0-2.2x. Final targets: L10: 240 sec (4:00), L5: 420 sec (7:00), L1: 720 sec (12:00).

Modality Profile

Power Clean is a weightlifting movement with external load, Row is a monostructural cardio movement. Two modalities split evenly.