Workout Description

Movements

• Hang Power Clean
• Row

Benchmark Notes

This workout is scored by total calories rowed across 5 rounds, with each round having a 1-minute cap for completing 3 hang power cleans + 1 hang cluster + max calorie row. Round breakdown: Each round requires ~12-15 seconds for the 4 barbell movements (3 HPC + 1 cluster at 135/95), leaving 45-48 seconds for rowing. Fresh rowing pace: elite athletes can maintain ~18-20 cal/min, intermediates ~15-17 cal/min, beginners ~12-14 cal/min. Per round calorie potential: Round 1 (fresh): 14-16 calories for elite, 11-13 for intermediate, 9-11 for beginner. Rounds 2-3: 10-15% fatigue reduction. Rounds 4-5: 15-25% fatigue reduction due to grip fatigue from barbell work and accumulated rowing fatigue. Total workout capacity: Elite (L9-L10): 165-185 calories, Advanced (L7-L8): 145-165 calories, Intermediate (L5-L6): 125-145 calories, Novice (L3-L4): 105-125 calories, Beginner (L1-L2): 85-105 calories. The 2-minute rest between rounds allows for significant recovery but doesn't eliminate cumulative fatigue.