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): Fast transitions between rowing and barbell work, plus rapid cycling of explosive movements under time pressure demands quick movement patterns.
• Flexibility (4/10): Hang power clean and jerk demands good shoulder, hip, and ankle mobility for proper positioning and overhead stability.

Movements

• Row
• Hang Power Clean
• Jerk

Benchmark Notes

This workout consists of 3 rounds with a 3-minute cap each, where athletes row 500m then perform max hang power clean & jerks at 135/95 lbs. Since it's scored by reps, we're tracking total clean & jerks across all 3 rounds. Movement breakdown per round: - 500m Row: 85-120 seconds for elite to recreational athletes - Remaining time for hang power clean & jerks: 60-95 seconds - At 135 lbs, elite athletes can cycle these at 3-4 seconds per rep when fresh, recreational at 6-8 seconds Round-by-round analysis: Round 1 (fresh): Elite completes row in ~90 sec, has 90 sec for C&J = ~22-25 reps. Recreational completes row in ~115 sec, has 65 sec for C&J = ~10-12 reps. Round 2 (fatigued): 10-15% slower on both movements due to accumulated fatigue Round 3 (heavily fatigued): 20-25% slower, significant grip and posterior chain fatigue from rowing affecting barbell cycling This workout is similar to Grace (30 clean & jerks for time at 135/95) but with rowing interference and time caps. Grace benchmarks show elite athletes can complete 30 reps in 90-120 seconds when fresh. However, the 500m row significantly impacts grip strength and posterior chain, reducing barbell cycling efficiency by 25-30%. Total rep calculations: - L10 (Elite): 25 + 22 + 20 = ~67 reps (but capped by 3-min rounds, more realistic ~55-60) - L5 (Average): 15 + 13 + 11 = ~39 reps - L1 (Novice): 8 + 7 + 6 = ~21 reps Adjusting for the 3-minute cap constraint and rowing fatigue: L10: 180 reps, L5: 105 reps, L1: 45 reps Final targets: L10: ~180 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.