Workout Description

Why This Workout Is Hard

This workout combines moderate-heavy power cleans (135/95) with high volume in a 21-15-9 descending format, creating significant cumulative fatigue. The rowing provides minimal recovery as it maintains elevated heart rate while taxing different muscle groups. Total of 45 power cleans at this weight will challenge grip strength and posterior chain endurance. The continuous nature with limited rest between movements elevates this beyond medium difficulty for the average CrossFitter.

Benchmark Times for WOD

• Elite: <3:30
• Advanced: 4:00-4:30
• Intermediate: 5:00-5:30
• Beginner: >7:30

Training Focus

This workout develops the following fitness attributes:

• Power (9/10): Power cleans are explosive by nature, requiring rapid force development from hip extension through the pull and catch phases.
• Stamina (8/10): High rep counts of power cleans (45 total) plus rowing calories will severely test grip strength and muscular endurance throughout.
• Endurance (7/10): The combination of moderate-heavy power cleans with rowing creates significant cardiovascular demand, though shorter duration than pure endurance tests.
• Strength (6/10): 135/95lb power cleans require substantial strength, though not maximal loads. The fatigue accumulation increases relative strength demands.
• Speed (6/10): 21-15-9 format encourages faster cycling between movements, though heavy cleans limit maximum speed potential compared to lighter loads.
• Flexibility (5/10): Power cleans demand good hip, ankle, and thoracic mobility for proper receiving position and full range of motion.

Movements

• Power Clean
• Row

Scaling Options

Reduce weight to 115/75 or 95/65 lbs to maintain cycling ability. Substitute hang power cleans or kettlebell swings (53/35). Reduce calories to 15-12-6 if rowing capacity is limited. Consider 15-12-9 rep scheme for all movements.

Scaling Explanation

Scale if you cannot perform 5+ unbroken power cleans at prescribed weight or if your rowing 500m pace drops below 2:30/2:45. Priority is maintaining movement quality and intensity over load. Target completion should be 8-15 minutes regardless of scaling.

Intended Stimulus

Moderate intensity glycolytic workout lasting 8-15 minutes. Primarily tests muscular endurance and power maintenance under metabolic stress. The descending ladder format creates natural rest periods while maintaining consistent power output on both barbell and rowing components.

Coach Insight

Break power cleans early and often - consider singles or doubles throughout to maintain form and speed. Focus on fast elbows and aggressive hip extension. On the rower, maintain steady 500m pace rather than sprinting - aim for consistent splits across all three rounds. Transitions should be quick but controlled. Most athletes will slow significantly in the round of 15 due to accumulated fatigue.

Benchmark Notes

This is a 21-15-9 couplet with Power Cleans (135/95 lb) and Calories on the rower. Round 1: 21 Power Cleans at 3 sec/rep = 63 sec, transition 5 sec, 21 calories rowing at 3 sec/cal = 63 sec. Round 2: 15 Power Cleans with 1.1x fatigue = 15×3×1.1 = 49.5 sec, transition 5 sec, 15 calories = 45 sec. Round 3: 9 Power Cleans with 1.2x fatigue = 9×3×1.2 = 32.4 sec, transition 5 sec, 9 calories = 27 sec. Total base time: 63+5+63+5+49.5+5+45+5+32.4+5+27 = 304.9 sec. Added 10% for strategic pacing and grip fatigue = ~335 sec for elite level. Applied 8-12% spreads between levels for medium-duration workout, with L10 at 180 sec (sub-elite), L9 at 210 sec, scaling up to L1 at 450 sec for scaled athletes.

Modality Profile

Power Clean is a weightlifting movement with external load (barbell), Calorie Row is monostructural cardio. Two modalities split 50/50.