Workout Description

Why This Workout Is Hard

The 135/95lb weight is moderate-heavy for most athletes, but the EMOM format creates significant challenge. With 3 squat cleans + 4 lunges taking ~30-40 seconds, athletes get minimal rest before rowing for max calories. The front rack position during lunges adds core/upper back fatigue, and the continuous 14-minute pace prevents recovery. The combination of moderate-heavy loading with forced pacing and accumulated fatigue makes this demanding.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume of squats cleans and lunges with front rack hold challenges muscular endurance, especially in legs and core stabilizers.
• Endurance (7/10): 14-minute EMOM with rowing creates significant cardiovascular demand, requiring sustained aerobic output with minimal rest between rounds.
• Power (7/10): Squat cleans are explosive triple extension movements; rowing requires powerful leg drive and coordination for maximum calories.
• Strength (6/10): 135/95lb barbell requires moderate strength for squat cleans and front-racked lunges, testing strength endurance under fatigue.
• Speed (6/10): EMOM format demands efficient transitions and quick cycling through movements to maximize rowing time each minute.
• Flexibility (4/10): Squat cleans demand ankle, hip, and thoracic mobility; front rack position requires wrist and shoulder flexibility throughout.

Movements

• Reverse Lunge
• Hang Squat Clean
• Row

Benchmark Notes

This is a 14-minute EMOM with 3 Above Knee Squat Cleans (135/95), 4 Alternating Reverse Lunges (135/95) front-racked, and max calorie row. The score is total calories accumulated across all 14 rounds. Movement breakdown per round: - 3 Above Knee Squat Cleans at 135/95: ~9-12 seconds (3-4 sec per rep) - 4 Alternating Reverse Lunges front-racked: ~8-10 seconds (2-2.5 sec per rep) - Transition to rower: ~3-5 seconds - Total work time: ~20-27 seconds, leaving 33-40 seconds for rowing Rowing capacity per round: - Elite athletes: 35-40 seconds of rowing = ~28-32 calories per round - Intermediate athletes: 30-35 seconds of rowing = ~22-26 calories per round - Novice athletes: 25-30 seconds of rowing = ~16-20 calories per round Fatigue considerations: - Rounds 1-4: Full rowing capacity - Rounds 5-8: 10-15% decline in rowing power due to barbell fatigue - Rounds 9-12: 20-25% decline as grip and legs fatigue - Rounds 13-14: 25-30% decline, significant muscular fatigue Total calorie projections: - L10 (Elite): 30 cals/round × 14 rounds = 420 calories - L5 (Average): 20 cals/round × 14 rounds = 280 calories - L1 (Novice): 12 cals/round × 14 rounds = 168 calories No direct anchor match, but this follows similar patterns to other high-volume rowing workouts where elite athletes can maintain ~2 cal/sec pace under fatigue while novices drop to ~0.8 cal/sec. Final targets: L10: 420 calories, L5: 280 calories, L1: 168 calories

Modality Profile

Three movements across all modalities: Hang Squat Clean (Weightlifting), Reverse Lunge (Gymnastics bodyweight), Row (Monostructural cardio). Equal distribution with slight emphasis on Weightlifting.