Workout Description

Why This Workout Is Medium

While 135/95 power cleans are moderately heavy, the partner format provides natural rest periods when rowing. The 200m row takes roughly 45-60 seconds, giving adequate recovery between power clean sets. With 100 total reps split between partners, each does ~50 cleans in manageable chunks. The built-in rest prevents significant fatigue accumulation, keeping this in medium territory despite the moderate load.

Benchmark Times for C. WOD

• Elite: <2:55
• Advanced: 3:10-3:30
• Intermediate: 3:50-4:15
• Beginner: >7:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume power cleans (100 total) combined with repeated rowing efforts will heavily tax upper body and posterior chain muscular endurance.
• Power (8/10): Power cleans are explosive Olympic lifting movements requiring rapid force development from floor to front rack position.
• Speed (7/10): Partner format creates urgency to complete rows quickly, and AMRAP nature encourages fast cycling of power cleans.
• Endurance (6/10): Continuous rowing intervals and AMRAP power cleans with minimal rest create moderate cardiovascular demand throughout the workout.
• Strength (6/10): Power cleans at 135/95 lbs require significant strength, especially as fatigue accumulates from the high volume demands.
• Flexibility (4/10): Power cleans demand good hip, ankle, and thoracic mobility for proper receiving position and full extension.

Movements

• Power Clean
• Row

Scaling Options

Reduce power clean weight to 95/65 lbs or 115/85 lbs. Substitute front squats or deadlifts if power clean technique is poor. Reduce total reps to 75 or 80. Shorten row to 150m if rowing fitness is limited. Masters athletes can use 185m row and 85/65 lb weight.

Scaling Explanation

Scale weight if you cannot perform 8+ touch-and-go power cleans when fresh at prescribed load. Scale movement if you cannot maintain proper receiving position or have mobility restrictions. Goal is 12-20 minute completion with consistent movement quality. Prioritize technique over intensity - sloppy power cleans under fatigue risk injury.

Intended Stimulus

Medium-duration glycolytic workout lasting 12-20 minutes. Combines aerobic rowing capacity with anaerobic power clean endurance. Tests ability to maintain barbell cycling under accumulated fatigue and partner pressure. Primary challenge is conditioning with technical skill maintenance.

Coach Insight

Row at 80-85% effort - sustainable but urgent pace. Power clean strategy depends on your capacity: strong athletes can do 8-12 per round, others should aim for 5-7 consistent reps. Focus on efficient barbell cycling - catch in quarter squat, stand tall, controlled drop. Keep transitions under 10 seconds. Partners should communicate splits and rep counts. The athlete on cleans will fatigue faster - expect rep numbers to drop as workout progresses.

Benchmark Notes

This is a partner workout where teams alternate between 200m row and AMRAP power cleans until 100 total power cleans are completed. Analysis: Each 200m row takes 30-45 seconds for most athletes. Power cleans at 135/95 lbs average 2-3 seconds per rep fresh, degrading to 3-4 seconds as fatigue sets in. Strong teams will complete ~15-20 cleans per AMRAP segment, weaker teams 8-12 cleans. Estimating 5-6 total segments (alternations), with transitions adding 5-10 seconds between switches. Elite teams (L10): Complete in ~2:55 with minimal rest between cleans, efficient transitions. Advanced teams (L8-L9): 3:10-3:55 with some brief rests. Intermediate teams (L5-L7): 4:15-5:15 with moderate set breaking. Beginner teams (L1-L4): 5:25-7:00 with frequent rest and potentially scaled weights. The benchmark spread accounts for the partnership dynamic where weaker athletes significantly impact team performance.

Modality Profile

Row is monostructural cardio (M) and Power Clean is a barbell weightlifting movement (W). Two modalities split 50/50.