Workout Description

Why This Workout Is Medium

The 500m row provides a moderate aerobic challenge but allows recovery before the barbell work. The 115/75lb weight is manageable for most CrossFitters on hang power cleans and front squats. The 5-minute cap creates urgency but isn't crushing, and the 3-minute rest between rounds prevents excessive fatigue accumulation. The combination of moderate loading, reasonable volume, and built-in recovery keeps this accessible for average athletes.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High-rep front squats combined with hang power cleans will heavily tax muscular endurance, especially in the legs and upper back.
• Endurance (7/10): The 500m row plus continuous AMRAP creates significant cardiovascular demand, though the 5-minute cap and rest period limit pure aerobic stress.
• Power (7/10): Hang power cleans are explosive by nature, and the AMRAP format encourages maintaining power output under fatigue.
• Strength (6/10): Moderate barbell loading at 115/75 lbs requires solid strength foundation, particularly for front squats and hang power cleans.
• Flexibility (6/10): Front rack position demands good thoracic spine and wrist mobility, while hang power cleans require hip and ankle flexibility.
• Speed (6/10): The 5-minute cap creates urgency for quick transitions and efficient movement cycling to maximize total reps scored.

Movements

• Row
• Hang Power Clean
• Front Squat

Benchmark Notes

This workout consists of 2 rounds with a 5-minute cap each, followed by 3 minutes rest between rounds. Each round starts with a 500m row, then AMRAP of 5 hang power cleans (115/75) + 10 front squats (115/75) for the remaining time. Score is total reps across both rounds. Round breakdown: - 500m row: Elite 85-90 sec, Intermediate 100-110 sec, Recreational 120-130 sec - Remaining time for AMRAP: Elite 210-215 sec, Intermediate 190-200 sec, Recreational 170-180 sec Movement analysis per 15-rep cycle (5 HPC + 10 FS): - Hang Power Clean (115#): 2.5-3 sec per rep = 12.5-15 sec for 5 reps - Front Squat (115#): 2.5-3 sec per rep = 25-30 sec for 10 reps - Transition between movements: 2-3 sec - Total cycle time: 40-48 sec fresh, increasing to 50-65 sec with fatigue Round 1 capacity: - Elite (215 sec): 4-5 complete cycles = 60-75 reps - Intermediate (195 sec): 3-4 complete cycles = 45-60 reps - Recreational (175 sec): 2-3 complete cycles = 30-45 reps Round 2 with fatigue (1.2-1.4x multiplier): - Elite: 3-4 cycles = 45-60 reps - Intermediate: 2-3 cycles = 30-45 reps - Recreational: 2 cycles = 30 reps Total rep ranges: - Elite (L9-L10): 105-135 reps - Intermediate (L5-L6): 75-105 reps - Recreational (L1-L2): 60-75 reps This workout is similar to a barbell-heavy AMRAP but with rowing intervals. The moderate weight (115/75) allows for sustained cycling but creates significant grip and leg fatigue. The 3-minute rest provides partial recovery but not full restoration. Final targets: L10: 160+ reps, L5: 100 reps, L1: 40 reps

Modality Profile

Row is monostructural cardio (M), while Hang Power Clean and Front Squat are both barbell weightlifting movements (W). With 1 M movement and 2 W movements, the breakdown is 33% M and 67% W.