Workout Description

Why This Workout Is Medium

While the power cleans are moderately heavy (155/100), the built-in 1-minute rest between rounds prevents significant fatigue accumulation. The lateral burpees and 250m row provide manageable volume that won't severely compromise the barbell work. The combination creates a challenging but sustainable pace over 5 rounds, allowing most average CrossFitters to maintain the prescribed weight and complete as written without major scaling.

Benchmark Times for WOD

• Elite: <8:30
• Advanced: 9:30-10:30
• Intermediate: 11:30-12:30
• Beginner: >18:00

Training Focus

This workout develops the following fitness attributes:

• Power (8/10): Power cleans are explosive by nature, and lateral burpees require quick, dynamic movements creating high power output demands.
• Endurance (7/10): Five rounds with rowing and compound movements creates significant cardiovascular demand, though rest periods provide some recovery between efforts.
• Stamina (6/10): Moderate rep ranges across multiple movements will challenge muscular endurance, particularly grip and posterior chain from repeated power cleans.
• Strength (6/10): Power cleans at 155/100 lbs require substantial strength, especially as fatigue accumulates through five demanding rounds.
• Speed (5/10): Rest periods allow for recovery, but maintaining intensity through transitions and movement cycling becomes increasingly challenging each round.
• Flexibility (4/10): Power cleans demand good hip and ankle mobility, while lateral burpees require basic movement patterns and range of motion.

Movements

• Lateral Burpee Over Bar
• Power Clean
• Row

Benchmark Notes

This workout consists of 5 rounds of 3 Power Cleans (155/100), 5 Lateral Barbell Burpees, 250m Row, with 1 minute rest between rounds. Let me break this down movement by movement: Power Cleans (155/100): At this moderate-heavy load, elite athletes can cycle these in 2-3 seconds per rep when fresh, but fatigue will accumulate significantly. Round 1: 3 reps × 2.5 sec = 7.5 sec. By round 5, this increases to 3 reps × 4 sec = 12 sec due to fatigue. Lateral Barbell Burpees: These are more challenging than regular burpees due to the lateral jump over the barbell. Fresh time is about 4-5 seconds per rep. Round 1: 5 reps × 4.5 sec = 22.5 sec. By round 5: 5 reps × 6 sec = 30 sec. 250m Row: Fresh 250m row takes about 50-60 seconds for elite athletes. However, after power cleans and burpees, this will be significantly slower. Round 1: ~55 sec. By round 5: ~70 sec due to accumulated fatigue. Transitions: Between movements, accounting for 3-5 seconds per transition for elite athletes. Round-by-round breakdown for elite (L9-L10): Round 1: 7.5 + 3 + 22.5 + 3 + 55 + 3 = 94 sec Round 2: 8.5 + 3 + 25 + 3 + 58 + 3 = 100.5 sec Round 3: 9.5 + 3 + 27 + 3 + 62 + 3 = 107.5 sec Round 4: 11 + 3 + 29 + 3 + 66 + 3 = 115 sec Round 5: 12 + 3 + 30 + 3 + 70 + 3 = 121 sec Total work time: ~538 sec Rest periods: 4 × 60 sec = 240 sec Total time: ~778 sec (13:00) However, this seems too conservative. Looking at similar benchmark workouts, this has elements of both Grace (clean-based barbell work) and conditioning. The power clean load is heavier than Grace (155 vs 135), but we only have 15 total reps vs 30. The burpees and rowing add significant metabolic demand. Adjusting for more realistic elite performance: Elite athletes should complete this in approximately 8.5-9 minutes (510-540 seconds), with the rest periods being the major time component. The work portions should be much faster due to elite conditioning and technique. For recreational athletes (L1), the power cleans become much more challenging, potentially requiring singles, and the metabolic demand causes significant slowdown. Expecting 15-18 minutes total. Final benchmarks: L10 (Elite): ~8.5 min (510 sec) L5 (Average): ~12.5 min (750 sec) L1 (Novice): ~18 min (1080 sec)

Modality Profile

Three movements across all modalities: Power Clean (Weightlifting), Lateral Burpee Over Bar (Gymnastics bodyweight movement), Row (Monostructural cardio). Equal distribution with slight emphasis on Weightlifting.