Workout Description

Why This Workout Is Hard

Two separate 5-minute high-intensity intervals with technical Olympic lifting movements at moderate loads, combined with rowing for cardio demand. The behind neck shoulder press adds technical complexity and mobility requirements.

Training Focus

This workout develops the following fitness attributes:

• Power (9/10): Power snatch and power clean are primary power movements. The above knee starting position emphasizes explosive hip extension and speed under the bar.
• Stamina (8/10): High-rep barbell cycling under time pressure combined with rowing creates substantial muscular endurance demands, particularly for the shoulders, back, and legs.
• Speed (8/10): Success depends on rapid barbell cycling and quick transitions between movements within the 5-minute caps. Efficiency and movement speed are critical.
• Endurance (7/10): Two 5-minute high-intensity intervals with rowing create significant cardiovascular demand and test anaerobic capacity.
• Flexibility (7/10): Behind neck shoulder press requires exceptional shoulder and thoracic mobility. Power snatch and clean positions demand good hip, ankle, and shoulder flexibility.
• Strength (6/10): Moderate barbell loads (75/55, 95/65, 65/45) require good strength endurance, especially the power movements from above knee position.

Movements

• Shoulder Press
• Power Snatch
• Push-Up
• Power Clean
• Row

Scaling Options

Reduce weights by 20-30 lbs on barbell movements. Scale push-ups to knee push-ups or box push-ups. Reduce row distance to 300m if needed.

Intended Stimulus

This workout is designed as a high-intensity power and strength endurance test split into two distinct intervals. Each 5-minute cap creates an anaerobic threshold challenge where athletes must balance the rowing pace with their ability to complete technical barbell movements under fatigue. The 3-minute rest allows partial recovery before attacking the second interval with different movement patterns.

Coach Insight

Pace the row conservatively - aim for 1:45-1:50/500m to leave energy for the barbell work. The above knee power snatch should be quick singles from the start. Behind neck shoulder press requires excellent mobility - athletes with shoulder issues should modify to regular shoulder press. In the second interval, the power cleans can be touch-and-go initially but expect to go to singles. Break push-ups early to maintain consistent round times.

Modality Profile

Predominantly weightlifting with Olympic lift variations and shoulder press movements (60%). Equal portions of monostructural work from rowing (20%) and gymnastics from push-ups (20%).