Workout Description

Why This Workout Is Hard

The 135lb clean and jerks are moderately heavy for most athletes, but the continuous format with high-volume T2B creates significant grip and core fatigue that compounds across 4 rounds. The rowing provides minimal recovery while pre-fatiguing the posterior chain. Most athletes will struggle with the barbell cycling under accumulated fatigue, requiring rest breaks or weight scaling to complete as prescribed.

Benchmark Times for Get It Done

• 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 volume of T2B (60 total) and clean & jerks (28 total) will heavily tax grip strength and muscular endurance throughout.
• Endurance (7/10): Four rounds of continuous work with rowing, T2B, and clean & jerks creates significant cardiovascular demand with minimal rest between movements.
• Flexibility (7/10): T2B demands significant shoulder and hip flexibility, while clean & jerks require good thoracic spine and ankle mobility for proper positioning.
• Power (7/10): Clean & jerks are explosive movements requiring hip drive and speed under the bar, maintaining power output despite fatigue.
• Strength (6/10): 135lb clean & jerks require moderate strength, especially as fatigue accumulates from rowing and T2B in each round.
• Speed (6/10): Fast transitions between rowing, T2B, and barbell work are crucial for maintaining intensity across four challenging rounds.

Movements

• Row
• Toes-to-Bar
• Clean and Jerk

Benchmark Notes

This workout consists of 4 rounds of 21 cal row, 15 T2B, and 7 clean and jerk at 135lbs. I'll analyze this by breaking down each movement and applying fatigue multipliers. Movement Analysis (Fresh State): - 21 cal row: Elite 25-30 sec, Intermediate 35-45 sec, Recreational 50-65 sec - 15 T2B: Elite 22-30 sec (1.5-2 sec/rep), Intermediate 30-45 sec, Recreational 45-75 sec - 7 C&J at 135lbs: Elite 21-28 sec (3-4 sec/rep), Intermediate 35-49 sec (5-7 sec/rep), Recreational 49-70 sec Round-by-Round Breakdown with Fatigue: Round 1 (1.0x multiplier): - Elite: 68-88 sec, Intermediate: 100-139 sec, Recreational: 144-210 sec Round 2 (1.1x multiplier): - Elite: 75-97 sec, Intermediate: 110-153 sec, Recreational: 158-231 sec Round 3 (1.2x multiplier): - Elite: 82-106 sec, Intermediate: 120-167 sec, Recreational: 173-252 sec Round 4 (1.3x multiplier): - Elite: 88-114 sec, Intermediate: 130-181 sec, Recreational: 187-273 sec Transition times between movements: Elite 3-5 sec/transition, Intermediate 6-10 sec, Recreational 10-15 sec per round. Total Time Estimates: - Elite (L9-L10): 313-410 sec + 36-60 sec transitions = 349-470 sec - Intermediate (L5): 460-640 sec + 72-120 sec transitions = 532-760 sec - Recreational (L1-L2): 662-966 sec + 120-180 sec transitions = 782-1146 sec This workout is most similar to Grace (30 C&J at 135lbs) but with added rowing and T2B volume across 4 rounds. Grace benchmarks: L10: 90-120 sec, L5: 240-300 sec, L1: 480-600 sec. However, this workout has significantly more volume (28 C&J + 84 cal row + 60 T2B vs 30 C&J), so I'm scaling up proportionally by approximately 3-4x the Grace times. Final Benchmarks: L10: 360 sec (6:00) L5: 600 sec (10:00) L1: 1080 sec (18:00)

Modality Profile

Three movements across all modalities: Row (monostructural cardio), Toes-to-Bar (gymnastics bodyweight), and Clean and Jerk (weightlifting with external load). Equal distribution with slight emphasis on weightlifting.