Workout Description

Why This Workout Is Hard

The 135/95lb weight is moderate-heavy for most athletes, but the EMOM format creates significant challenge. Athletes get minimal rest between rounds as they cycle through squat cleans, front-rack lunges, then max-effort rowing. The barbell cycling under fatigue, combined with the cardiovascular demand of max calories, creates substantial accumulation over 14 minutes. Most will need to scale the weight to maintain the pace.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High muscular endurance demand from repeated squat cleans, front-racked lunges, and max calorie rowing efforts across 14 minutes with minimal rest.
• Endurance (7/10): 14-minute EMOM with rowing creates significant cardiovascular demand, requiring sustained aerobic output while managing barbell work between rowing intervals.
• Power (7/10): Squat cleans are explosive triple extension movements; max calorie rowing requires powerful pulls to maximize output in limited time.
• Strength (6/10): Moderate to heavy barbell load (135/95) for squat cleans and front-racked lunges requires significant strength, especially as fatigue accumulates.
• Speed (6/10): EMOM format demands efficient transitions between movements and quick cycling through barbell work to maximize rowing calories each minute.
• Flexibility (4/10): Squat cleans demand ankle, hip, and thoracic mobility; front rack position requires wrist and shoulder flexibility for lunges.

Movements

• Hang Squat Clean
• Reverse Lunge
• Row

Benchmark Notes

This is a 14-minute EMOM with 3 Above Knee Squat Cleans (135/95), 4 Alternating Reverse Lunges (135/95) front-racked, and max calorie row. The score is total calories accumulated across all 14 rounds. Movement breakdown per round: - 3 squat cleans at 135/95: ~9-12 seconds (3-4 sec per rep) - 4 alternating reverse lunges front-racked: ~8-12 seconds (2-3 sec per rep) - Transition time: ~3-5 seconds - Remaining time for rowing: ~35-40 seconds out of 60 Calorie accumulation per round: - Elite (L10): 4-5 calories per round in 35-40 seconds - Advanced (L7-L8): 3-4 calories per round - Intermediate (L5): 2.5-3 calories per round - Novice (L1-L2): 1.5-2 calories per round Fatigue considerations: The barbell work will accumulate significant fatigue, especially in the shoulders and legs. By rounds 8-10, rowing power will decrease by 15-20%. The front-racked lunges will particularly tax the core and shoulders, affecting rowing posture. Total calorie projections: - L10 (Elite): 28 calories/round × 14 rounds = 392 calories - L8 (Advanced): 26 calories/round × 14 rounds = 364 calories - L5 (Intermediate): 20 calories/round × 14 rounds = 280 calories - L2 (Novice): 14 calories/round × 14 rounds = 196 calories - L1 (Beginner): 12 calories/round × 14 rounds = 168 calories No direct anchor comparison available for this specific format, but the calorie accumulation rates align with typical rowing performance standards adjusted for the barbell fatigue factor. Final targets: L10: 392 calories, L5: 280 calories, L1: 168 calories

Modality Profile

Three movements across all modalities: Hang Squat Clean (Weightlifting), Reverse Lunge (Gymnastics bodyweight), Row (Monostructural cardio). Equal distribution with slight emphasis on Weightlifting.