Workout Description

Why This Workout Is Hard

While 135/95 power clean & jerks are moderate weight and 250m rows are short, the CONTEXT creates significant difficulty. Seven consecutive rounds with only 1-minute rest prevents full recovery between efforts. The barbell cycling will accumulate grip and shoulder fatigue, while the row maintains elevated heart rate. This work-to-rest ratio (approximately 2:1) with technical movements under fatigue makes it challenging for average athletes, requiring scaling of weight or rounds.

Benchmark Times for WOD

• Elite: <13:45
• Advanced: 14:30-15:15
• Intermediate: 16:15-17:30
• Beginner: >30:00

Training Focus

This workout develops the following fitness attributes:

• Power (8/10): Clean and jerk is predominantly explosive movement requiring rapid force production and athletic coordination.
• Endurance (7/10): Seven rounds with rowing creates significant cardiovascular demand, though rest periods provide some recovery between intense efforts.
• Flexibility (7/10): Clean and jerk demands significant hip, ankle, shoulder, and wrist mobility for proper positioning through full range.
• Stamina (6/10): Moderate rep scheme over seven rounds tests muscular endurance, especially grip and posterior chain fatigue accumulation.
• Strength (6/10): 135/95lb clean and jerks require substantial strength, though not maximal loads for most experienced athletes.
• Speed (4/10): Rest periods allow for strategic pacing rather than pure speed, though transition efficiency matters within rounds.

Movements

• Power Clean and Jerk
• Row

Scaling Options

Reduce weight to 115/75 or 95/65 lbs depending on ability. Substitute front squats + push press for full clean & jerk. Reduce to 5 rounds or cut row to 200m. Advanced athletes can increase weight to 155/105 lbs.

Scaling Explanation

Scale weight if athlete cannot perform 3+ unbroken power clean & jerks at Rx when fresh. Prioritize movement quality and cycle speed over load. Target completion in 20-28 minutes. If technique degrades significantly, reduce load further - maintaining power output is more important than hitting prescribed weight.

Intended Stimulus

Moderate-duration glycolytic workout lasting 18-25 minutes. Challenges power endurance with heavy barbell cycling under fatigue. Tests ability to maintain explosive movement quality while managing lactate accumulation across multiple rounds.

Coach Insight

Break power clean & jerks early - consider 3-3 or 4-2 splits to maintain cycle speed. Focus on efficient barbell cycling rather than singles. Keep row pace steady at 80-85% effort - it's recovery time, not a sprint. Use the 1-minute rest to control breathing and reset mentally. Most athletes fail by going too hard on early rows or attempting unbroken barbell work when fatigued.

Benchmark Notes

This workout consists of 7 rounds of 6 Power Clean & Jerks (135/95) + 250m Row + 1 minute rest. Base times per round: Power Clean & Jerk at 135lb takes 5 seconds per rep for elite, 7 seconds for intermediate, 9 seconds for novice athletes. 6 reps = 30-54 seconds. 250m row takes 45-65 seconds for most athletes. Round breakdown with fatigue: Round 1-2 (1.0x): 75-119 sec, Round 3-4 (1.15x): 86-137 sec, Round 5-6 (1.25x): 94-149 sec, Round 7 (1.35x): 101-161 sec. Total work time ranges from 525-1085 seconds. Adding 6 minutes of prescribed rest (360 seconds) gives total times of 885-1445 seconds. L1 represents scaled beginners needing extra rest/lighter weight (1800 sec), L5 median CrossFitter completes in 1050 seconds, L9 elite athlete finishes in 825 seconds.

Modality Profile

Power Clean & Jerk is a weightlifting movement with external load, Row is monostructural cardio. Two modalities split evenly.