Workout Description

Why This Workout Is Medium

While 135/95 power cleans are moderately heavy, the workout structure provides significant recovery. The 2-minute row creates active rest before the AMRAP, and the 3-minute row after allows full recovery. The AMRAP format lets athletes self-regulate pace and rest as needed. Most average CrossFitters can handle this load for short bursts with built-in recovery, making it challenging but manageable.

Training Focus

This workout develops the following fitness attributes:

• Endurance (8/10): Multiple rounds of rowing/biking with short rest creates significant cardiovascular demand, testing aerobic capacity throughout the workout.
• Power (8/10): Power cleans are explosive triple extension movements, and maintaining power output while fatigued from cardio is the primary challenge.
• Stamina (7/10): Repeated power cleans under fatigue from cardio intervals challenges muscular endurance, especially grip and posterior chain stamina.
• Strength (6/10): Power cleans at 135/95 require moderate to heavy loading, demanding significant strength production under metabolic stress.
• Speed (6/10): Quick transitions between cardio and lifting, plus fast cycling of power cleans during AMRAP portions demands good movement speed.
• Flexibility (4/10): Power cleans require good hip, ankle, and shoulder mobility for proper receiving position and full range of motion.

Movements

• Air Bike
• Power Clean
• Row

Benchmark Notes

This workout is scored on Power Clean reps completed during the AMRAP portion. The structure is 5 rounds of: 2-minute row/bike, AMRAP Power Cleans (135/95), 3-minute row/bike recovery. I'll analyze the Power Clean capacity during the AMRAP windows. Movement Analysis: - Power Clean at 135/95 lbs is a moderate-heavy load for most athletes - Fresh state: Elite can cycle ~12-15 reps/min, intermediate ~8-10 reps/min, novice ~5-7 reps/min - Each AMRAP window follows 2 minutes of rowing/biking, creating pre-fatigue Fatigue Considerations: - Round 1: Minimal fatigue, near-fresh performance - Round 2-3: Cumulative fatigue from rowing + previous cleans, ~15-20% slower - Round 4-5: Significant fatigue, ~25-35% slower, more rest between reps - Grip fatigue from rowing will impact barbell cycling Per-Round Breakdown (assuming ~2-minute AMRAP windows): - L10 Elite: 12-10-9-8-7 = 46 total reps - L5 Intermediate: 8-7-6-5-4 = 30 total reps - L1 Novice: 4-3-3-2-2 = 14 total reps This doesn't directly match any iconic benchmark, but the closest comparison is Grace (30 Clean & Jerks at 135/95). Grace L10 times of 90-120 seconds suggest elite athletes can cycle this load very quickly when fresh. However, this workout adds rowing fatigue and spreads the work across 5 rounds, reducing the sprint nature. Adjusting for the multi-round format and pre-fatigue from rowing: - L10: 40-46 reps (elite can maintain good pace despite fatigue) - L5: 24-30 reps (average athlete significantly impacted by fatigue) - L1: 8-14 reps (novice struggles with load and fatigue) Final targets: L10: 40+ reps, L5: 24 reps, L1: 8 reps

Modality Profile

Row and Bike are monostructural cardio movements (2/3 = 67%), Power Clean is a weightlifting movement (1/3 = 33%), no gymnastics movements present