Workout Description

Why This Workout Is Medium

This workout features short 20-second intervals with generous 40-second rest periods, creating a 1:2 work-to-rest ratio that allows for significant recovery. While 135/95 hang power cleans are moderately heavy, the brief work windows prevent major fatigue accumulation. The cardio intervals are manageable sprints rather than sustained efforts. The structure prioritizes power output over endurance, making it challenging but accessible to average CrossFitters without requiring scaling.

Training Focus

This workout develops the following fitness attributes:

• Speed (9/10): The 20-second AMRAP format demands maximum cycling speed and quick transitions between stations to maximize calorie and rep output.
• Power (8/10): All three movements emphasize explosive output: powerful rowing strokes, bike sprints, and explosive hip extension in hang power cleans during short intervals.
• Endurance (7/10): Four rounds of 20-second AMRAPs with 40-second rest creates significant cardiovascular demand through repeated high-intensity intervals across multiple modalities.
• Stamina (6/10): The 20-second work periods test muscular endurance, particularly in the hang power cleans where grip and posterior chain will fatigue across rounds.
• Strength (4/10): Hang power cleans at 135/95 require moderate strength, while rowing and biking are primarily cardiovascular with minimal strength demands.
• Flexibility (3/10): Hang power cleans require hip hinge mobility and overhead positioning, while rowing and biking need basic range of motion.

Movements

• Air Bike
• Hang Power Clean
• Row

Benchmark Notes

This workout is a 4-round interval format with 20-second AMRAPs separated by 40-second rest periods. Each round contains: Row calories (20s), Bike calories (20s), and Hang Power Clean 135/95 (20s). Total work time is 4 minutes with 8 minutes of rest. Movement analysis per 20-second interval: - Row calories: Elite athletes can sustain 15-18 cal/20s, intermediate 10-12 cal/20s, beginners 6-8 cal/20s - Bike calories: Similar to rowing but slightly lower due to different muscle recruitment - elite 12-15 cal/20s, intermediate 8-10 cal/20s, beginners 5-7 cal/20s - Hang Power Clean 135/95: Elite can maintain 8-10 reps/20s, intermediate 5-7 reps/20s, beginners 3-4 reps/20s Fatigue considerations: The 40-second rest periods allow for significant recovery between intervals, so fatigue accumulation is moderate. However, the grip-intensive nature of all three movements creates cumulative fatigue. Round-by-round breakdown for elite male athlete: Round 1: 17 + 14 + 9 = 40 total reps Round 2: 16 + 13 + 8 = 37 total reps (5-8% decline) Round 3: 15 + 12 + 7 = 34 total reps (10-15% decline) Round 4: 14 + 11 + 6 = 31 total reps (15-20% decline) Total: ~142 reps This workout doesn't match any iconic benchmarks exactly, but shares similarities with Fight Gone Bad in its multi-station format. However, FGB has 5 stations and 1-minute intervals versus 3 stations and 20-second intervals here. The shorter work periods favor power output over endurance. Scaling across levels: L10 (Elite): 280+ reps - Can maintain high power output across all modalities L5 (Average): 200 reps - Moderate power with noticeable fatigue in later rounds L1 (Beginner): 120 reps - Lower baseline power, significant fatigue accumulation Final targets: L10: 280 reps, L5: 200 reps, L1: 120 reps

Modality Profile

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