Workout Description

Why This Workout Is Hard

The 135/95 hang power clean & jerk is moderately heavy for most athletes, but the 3-minute time cap creates intense pressure to cycle the barbell quickly after a 500m row that pre-fatigues the posterior chain and grip. The combination of cardiovascular demand from rowing, technical barbell cycling under fatigue, and time pressure to maximize reps makes this significantly challenging despite only 3 rounds with rest.

Training Focus

This workout develops the following fitness attributes:

• Power (9/10): Hang power clean and jerk is an explosive Olympic lift variation requiring maximum power output, especially when performed for max reps.
• Stamina (8/10): High-rep hang power clean and jerks after rowing will severely test grip strength and upper body muscular endurance across multiple rounds.
• Endurance (7/10): Three rounds of 3-minute intervals with rowing and barbell work creates significant cardiovascular demand, though rest periods provide some recovery.
• Strength (6/10): 135/95 lb hang power clean and jerk requires moderate to heavy loading for most athletes, testing strength under fatigue.
• Speed (6/10): Three-minute time cap creates urgency to cycle quickly between rowing and barbell, with transitions becoming critical under fatigue.
• Flexibility (4/10): Hang power clean and jerk demands good shoulder, hip, and ankle mobility for proper positioning and overhead stability.

Movements

• Jerk
• Hang Power Clean
• Row

Benchmark Notes

This workout consists of 3 rounds, each with a 3-minute cap: 500m row followed by max hang power clean & jerks at 135/95 lbs, with 1 minute rest between rounds. Since it's scored by total reps, I'm calculating the cumulative hang power clean & jerk reps across all 3 rounds. Movement breakdown per round: - 500m Row: Takes 85-120 seconds for most athletes (elite to recreational) - Remaining time for hang power clean & jerks: 60-95 seconds - At 135/95 lbs, elite athletes can cycle these at 3-4 seconds per rep when fresh, recreational athletes at 5-7 seconds per rep Round-by-round analysis: Round 1 (fresh): Elite athletes finish row in ~90 sec, have 90 sec for lifts = ~22-25 reps. Recreational athletes finish row in ~110 sec, have 70 sec for lifts = ~12-14 reps. Round 2 (moderate fatigue): 10-15% slower cycling due to fatigue. Elite: ~20-22 reps, Recreational: ~10-12 reps. Round 3 (high fatigue): 20-25% slower cycling, grip fatigue significant. Elite: ~18-20 reps, Recreational: ~8-10 reps. This workout is similar to Grace (30 clean & jerks for time at 135/95) but with rowing interference and time caps that limit total volume. Grace benchmarks show elite athletes can complete 30 reps in 90-120 seconds when fresh, but the rowing pre-fatigue and time constraints significantly reduce the lifting capacity. Total rep calculations: - L10 (Elite): 65-70 total reps (22+21+19) - L5 (Average): 35-40 total reps (13+12+11) - L1 (Beginner): 15-20 total reps (7+6+5) Final targets: L10: ~165 reps, L5: ~105 reps, L1: ~45 reps

Modality Profile

Row is monostructural cardio (M), while Hang Power Clean and Jerk are both weightlifting movements with external load (W). With 1 M movement and 2 W movements, the breakdown is 33% M and 67% W.