Workout Description

Why This Workout Is Hard

While 135/95lb power cleans are moderate weight and 250m rows provide brief recovery, the 9-round structure creates significant cumulative fatigue. The barbell cycling becomes increasingly difficult as grip and posterior chain fatigue from repeated cleans compounds with cardiovascular stress from rowing. Most athletes will need extended rest between rounds in later sets, and many may need to scale the weight to maintain movement quality throughout all 45 power cleans.

Benchmark Times for WOD

• 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 volume of power cleans (45 total reps) combined with rowing will severely test grip strength and muscular endurance.
• Endurance (7/10): Nine rounds of rowing and power cleans creates significant cardiovascular demand with minimal rest, testing aerobic capacity throughout.
• Power (7/10): Power cleans are explosive triple extension movements, requiring significant power output especially when fatigued from rowing.
• Strength (6/10): 135/95lb power cleans require moderate to heavy loading, demanding significant strength especially as fatigue accumulates over nine rounds.
• Speed (6/10): Fast transitions between rowing and barbell work, plus maintaining quick turnover on both movements under fatigue.
• Flexibility (4/10): Power cleans require good hip, ankle, and shoulder mobility for proper catch position and full extension.

Movements

• Power Clean
• Row

Benchmark Notes

This workout consists of 9 rounds of 250m row + 5 power cleans at 135/95 lbs. I'll analyze this by breaking down each component and applying fatigue multipliers. Movement Analysis: - 250m Row: Fresh state 55-75 seconds for recreational to elite athletes - 5 Power Cleans (135/95): Fresh state 10-15 seconds (2-3 sec per rep) - Transition time: 3-8 seconds between movements Round-by-round breakdown for median athlete (L5): Rounds 1-2: Row 65s + Clean 12s + transition 5s = 82s per round Rounds 3-4: Apply 1.15x fatigue = 94s per round Rounds 5-6: Apply 1.25x fatigue = 103s per round Rounds 7-8: Apply 1.4x fatigue = 115s per round Round 9: Apply 1.6x fatigue = 131s Total for L5: (82×2) + (94×2) + (103×2) + (115×2) + 131 = 889 seconds ≈ 900s This workout is most similar to a Grace-style barbell sprint but with rowing intervals. Grace (30 C&J at 135/95) has L5 benchmarks of 240-360 seconds. However, this workout has 45 total power cleans (vs 30 C&J) plus 2250m of rowing, making it significantly longer. The rowing component adds substantial volume - 2250m row alone would take 450-600 seconds for most athletes. Adjusting from Grace anchor: The additional 15 reps of barbell work (+50% volume) plus the rowing component justifies 2.5-3x longer times than Grace. Grace L5 is ~300s, so this workout's L5 of 600s represents a reasonable 2x multiplier for the added complexity and volume. Final benchmarks: L10 (Elite): 360s (6:00) - Can maintain sub-50s rows and quick barbell cycling L5 (Median): 600s (10:00) - Steady pacing with moderate fatigue L1 (Novice): 1080s (18:00) - Significant set breaking and longer transitions

Modality Profile

Row is monostructural cardio (M) and Power Clean is a weightlifting movement with external load (W). Two modalities split evenly.