Workout Description

Why This Workout Is Very Hard

This workout combines moderate-heavy barbell cycling (95/65) with high volume across multiple modalities over 4 rounds. The 21 thrusters will severely tax the shoulders and legs, making the subsequent power cleans and jerks exponentially harder. With no built-in rest and continuous movement between cardio and barbell work, fatigue accumulation will be brutal. Most athletes will need significant scaling or extended rest periods to complete.

Benchmark Times for WOD

• Elite: <18:00
• Advanced: 20:00-22:00
• Intermediate: 24:00-26:00
• Beginner: >35:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): High volume barbell work (21+15+9 reps per round) combined with cardio creates extreme muscular endurance demands, especially grip and shoulders.
• Endurance (8/10): Four rounds of mixed cardio (run, row, bike) with barbell work creates significant cardiovascular demand and aerobic system stress throughout.
• Power (7/10): Power cleans and jerks are explosive movements, though fatigue from volume will compromise power output as rounds progress.
• Flexibility (6/10): Olympic lifts demand good shoulder, hip, and ankle mobility. Front rack position and overhead positions require above-average flexibility throughout.
• Speed (6/10): Fast transitions between varied movements and maintaining pace across four demanding rounds requires good cycling speed and efficiency.
• Strength (4/10): Moderate barbell loads (95/65) require decent strength but emphasize strength-endurance over maximal force production in this volume format.

Movements

• Air Bike
• Run
• Thruster
• Row
• Power Clean
• Power Jerk

Benchmark Notes

This is a high-volume, multi-modal endurance workout with 4 rounds of mixed cardio and barbell work. I'll break it down movement by movement: Round 1 (Fresh): 700m Run (2:30-3:30), 21 Thrusters 95/65 (45-75 sec), 500m Row (1:30-2:00), 15 Power Cleans 95/65 (30-45 sec), 25/21 Cal Bike (1:15-1:45), 9 Power Jerks 95/65 (18-27 sec). Total: 6:48-9:22 plus transitions (30-60 sec). Fatigue multipliers: Round 2 (1.1x), Round 3 (1.2x), Round 4 (1.3x). The barbell movements will slow significantly due to grip fatigue and metabolic stress from the cardio pieces. Transitions between equipment will add 15-30 seconds per round for intermediate athletes. Set breaking on thrusters and cleans will become necessary by round 3. This workout is most similar to Kelly (5 rounds: 400m run, 30 box jump, 30 wall ball) which has L10: 930-1050 sec, L5: 1260-1440 sec, L1: 1800-2100 sec. However, this workout has longer runs (700m vs 400m), heavier barbell work, and rowing/biking which are more demanding than box jumps. The total volume is also higher. Adjusting Kelly upward by approximately 20% for the increased cardio volume and barbell complexity: L10: 1080-1200 sec, L5: 1440-1560 sec, L1: 2100-2400 sec. Final targets - L10: 1080-1200 sec (18:00-20:00), L5: 1440-1560 sec (24:00-26:00), L1: 2100-2400 sec (35:00-40:00).

Modality Profile

6 movements total: 3 monostructural (Run, Row, Bike) and 3 weightlifting (Thruster, Power Clean, Power Jerk). No gymnastics movements present.