Workout Description

Why This Workout Is Hard

The 135/95lb power clean and jerks are moderately heavy for most athletes, but the continuous 5-round format with no built-in rest creates significant fatigue accumulation. The cardio demands from rowing/biking followed immediately by technical barbell cycling under fatigue makes this challenging. Box jumps at the end compound leg fatigue. Most athletes will need to break up the barbell work significantly, and some may need to scale the weight.

Benchmark Times for WOD

• Elite: <12:00
• Advanced: 14:00-16:00
• Intermediate: 18:00-20:00
• Beginner: >30:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume of power cleans, jerks, and box jumps across five rounds will heavily tax muscular endurance, particularly grip and legs.
• Power (8/10): Power clean and jerk are explosive Olympic movements, lateral box jumps require rapid force production and quick transitions.
• Endurance (7/10): Five rounds of continuous cardio and strength work creates significant cardiovascular demand, especially with the 500m row/bike component each round.
• Strength (6/10): 135/95lb power clean and jerk requires moderate to heavy loading for most athletes, testing strength under fatigue conditions.
• Speed (6/10): Fast transitions between rowing, lifting, and jumping are crucial. Quick cycling of explosive movements while managing fatigue is key.
• Flexibility (4/10): Power clean requires good hip and ankle mobility, jerk needs overhead flexibility, box jumps demand hip flexion range.

Movements

• Air Bike
• Lateral Box Jump
• Power Clean
• Jerk
• Row

Benchmark Notes

This workout consists of 5 rounds of 500m row/30 cal bike, 6 power clean and jerks at 135/95, and 8 lateral box jumps at 24/20. I'll analyze this as a time-based workout since no scoring method was provided. Movement breakdown per round: - 500m Row: 85-120 sec (fresh state) - 6 P. Clean & Jerk (135/95): 18-42 sec (3-7 sec per rep at moderate-heavy load) - 8 Lateral Box Jumps (24/20): 12-16 sec (1.5-2 sec per rep) Round 1 (fresh): 115-178 sec Round 2: 127-196 sec (1.1x fatigue) Round 3: 138-213 sec (1.2x fatigue) Round 4: 150-231 sec (1.3x fatigue) Round 5: 173-267 sec (1.5x fatigue) Transition times between movements: 3-6 sec for elite, 6-12 sec for intermediate, 10-20 sec for recreational. Total transitions per round: 6-24 sec. Set breaking considerations: The clean and jerks at 135/95 will likely be broken into singles or doubles after round 2, adding 5-15 sec rest between reps. The rowing pace will degrade significantly in later rounds. Total estimated times: - Elite (L10): 12-14 minutes (720-840 sec) - Advanced (L5): 18-22 minutes (1080-1320 sec) - Recreational (L1): 28-32 minutes (1680-1920 sec) This workout is similar to a combination of Grace (30 C&J at 135/95) and Helen (with cardio + gymnastics elements). Grace anchors show L10 at 90-120 sec, L5 at 240-300 sec, L1 at 480-600 sec. However, this workout has 30 total clean and jerks (same as Grace) but spread across 5 rounds with significant cardio and box jumps, making it substantially longer. Final targets: L10: 720 sec (12:00), L5: 1200 sec (20:00), L1: 1800 sec (30:00)

Modality Profile

5 movements total: Row and Bike are monostructural (2/5 = 40%), Power Clean and Jerk are weightlifting (2/5 = 40%), Lateral Box Jump is gymnastics (1/5 = 20%)