Workout Description

Why This Workout Is Hard

This workout combines moderate-heavy loads (225lb deadlifts, 135lb hang power cleans) with significant volume in a continuous format. The 700m row pre-fatigues legs and lungs before heavy pulling movements, then transitions to barbell cycling under fatigue. The hang power cleans into thrusters creates grip and shoulder fatigue accumulation. Most athletes will need 12-18 minutes of sustained effort with minimal rest opportunities, requiring multiple scaling options for average CrossFitters.

Benchmark Times for 30:01 - 50:00

• 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 rep counts (14+21+28=63 total reps) of compound movements will heavily tax muscular endurance, especially grip and posterior chain.
• Endurance (7/10): The 700m row plus continuous barbell cycling creates significant cardiovascular demand, requiring sustained aerobic output throughout the workout.
• Power (7/10): Hang power cleans are purely explosive, while thrusters require power from the legs; only deadlifts are primarily strength-based.
• Strength (6/10): Moderate to heavy loads across all movements (225lb deadlifts, 135lb cleans, 95lb thrusters) require significant strength output.
• Speed (6/10): Fast barbell cycling and minimal rest between movements is crucial for good times, especially managing grip fatigue transitions.
• Flexibility (4/10): Hang power cleans and thrusters demand good shoulder, hip, and ankle mobility for proper positioning and full range execution.

Movements

• Row
• Deadlift
• Hang Power Clean
• Thruster

Benchmark Notes

This workout combines rowing, deadlifts, hang power cleans, and thrusters in a chipper format. Breaking down by movement: 700m Row takes 120-180 sec fresh (2:00-3:00 range). 14 Deadlifts at 225/155 take approximately 28-42 sec fresh (2-3 sec per rep). 21 Hang Power Cleans at 135/95 take 42-63 sec fresh (2-3 sec per rep). 28 Thrusters at 95/65 take 56-84 sec fresh (2-3 sec per rep). Total fresh time: 246-369 seconds. However, this is a chipper with significant fatigue accumulation. The row will be done fresh. Deadlifts will have minimal fatigue but grip carryover from rowing (+10%). Hang power cleans will face moderate fatigue from deadlifts and grip issues (+20-30%). Thrusters will be heavily fatigued from all prior work, especially grip and shoulders (+40-50%). Adding transitions (15-30 sec total) and accounting for set breaking on the barbell movements (especially thrusters which will likely be broken into 3-4 sets), the total time ranges from 360 seconds for elite athletes to 1080 seconds for beginners. This is similar to Grace (30 C&J at 135/95) but with additional volume and rowing component. Grace benchmarks: L10 90-120 sec, L5 240-300 sec, L1 480-600 sec. Our workout has significantly more volume (700m row + 63 total barbell reps vs 30), justifying times that are 3-4x longer than Grace. Elite athletes (L10): 360 sec, Average (L5): 600 sec, Beginners (L1): 1080 sec.

Modality Profile

4 movements total: Row (M), Deadlift (W), Hang Power Clean (W), Thruster (W). 1 monostructural movement (25%) and 3 weightlifting movements (75%).