Workout Description

Why This Workout Is Hard

The 7,425m row is the dominant factor here — nearly double a standard 5K, it will take most athletes 30-40+ minutes alone, creating massive cumulative fatigue before touching the barbell. The hang power cleans (135/95) and HSPUs become significantly harder on exhausted legs and shoulders. However, the remaining movements (pull-ups, sit-ups, jumping jacks) are relatively low volume and manageable, preventing this from reaching Very Hard territory.

Benchmark Times for Anthony Raspa

• Elite: <32:00
• Advanced: 34:30-37:00
• Intermediate: 40:00-43:30
• Beginner: >72:00

Training Focus

This workout develops the following fitness attributes:

• Endurance (9/10): The 7,425 meter row is the dominant feature, demanding sustained cardiovascular output over a significant duration. Combined with the remaining movements, this workout heavily taxes aerobic capacity throughout.
• Stamina (8/10): High-volume elements including 90 sit-ups, 145 jumping jacks, and the long row create substantial muscular endurance demands. The cumulative fatigue across all movements challenges sustained muscular output significantly.
• Speed (5/10): For Time format incentivizes efficient pacing and quick transitions. The row sets a long aerobic base, while the remaining movements reward fast cycling, though the workout length demands strategic rather than sprint pacing.
• Strength (4/10): The 17 hang power cleans at 135/95 lb and 9 handstand push-ups introduce moderate strength demands, but the low rep counts and overall aerobic focus prevent this from being a true strength workout.
• Flexibility (4/10): Handstand push-ups require shoulder mobility and overhead positioning, while hang power cleans demand hip and wrist flexibility. The row also requires hamstring and hip flexor range of motion throughout.
• Power (4/10): Hang power cleans are inherently explosive movements requiring hip drive and bar speed. Handstand push-ups also demand pressing power. However, the low rep counts limit the overall power training stimulus.

Movements

• Jumping Jack
• Sit-Up
• Handstand Push-Up
• Hang Power Clean
• Row
• Pull-Up

Scaling Options

Row: Reduce to 5,000-6,000 meters if 7,425m exceeds your capacity or time cap. HSPUs: Sub pike push-ups, box pike push-ups, or seated dumbbell press (2x15-25 lb); reduce to 6 reps if needed. Hang Power Cleans: Scale to 95/65 lb or 75/55 lb for newer athletes; reduce reps to 12 if load is still challenging. Pull-Ups: Sub banded pull-ups, ring rows, or jumping pull-ups; reduce to 12-15 reps. Sit-Ups: Keep as written or reduce to 60-70 if time is a concern. Jumping Jacks: Keep as written — these are accessible for all levels.

Scaling Explanation

Scale if you cannot complete the row in under 35 minutes at a sustainable pace, cannot perform at least 3 unbroken HSPUs, or cannot safely clean the Rx load with proper hip mechanics. Athletes newer to gymnastics or Olympic lifting should prioritize movement quality over Rx loads — a broken-down hang clean at 135 lb for 17 reps post-row is a recipe for injury. The goal is to finish the entire workout in 45-60 minutes while maintaining consistent movement quality throughout. If you're regularly stopping for more than 30 seconds at a time on the barbell or gymnastics, the load or volume is too high. Intensity here means sustained effort, not max output — scale to protect that stimulus.

Intended Stimulus

This is a long-duration grind workout targeting aerobic capacity and mental toughness. Expect a 35-60+ minute effort that demands a steady, sustainable engine throughout. The row sets the tone as a massive aerobic anchor, while the skill and strength movements (HSPUs, hang power cleans) test your ability to maintain quality under fatigue. The primary challenge here is mental — managing a long task list without burning out early. Think of this as a long steady engine workout with pockets of higher-skill demand.

Coach Insight

Start the 7,425m row at a controlled, conversational pace — this is not a sprint. Aim for a split you could hold for 30+ minutes; going out too hot here will wreck everything that follows. Treat the row as your warm-up for the barbell and gymnastics. On the 9 HSPUs, break them early (sets of 3-3-3) rather than grinding to failure — 9 reps sounds easy but post-row shoulders will be taxed. For the 17 hang power cleans at 135/95, use a hook grip, stay patient at the hip, and consider sets of 5-6-6 or 4-4-4-5 to protect your lower back. Pull-ups should be done in 2-3 smooth sets — avoid kipping wildly when fatigued. The 90 sit-ups are a grind; find a rhythm and don't stop moving, aim for sets of 20-25. Finish strong on the 145 jumping jacks — these are active recovery, keep moving and breathe. Common mistake: going too hard on the row and arriving at the barbell with nothing left.

Benchmark Notes

A 7,425 m row, then 9 handstand push-ups, 17 hang power cleans at 135/95 lb, 19 pull-ups, 90 sit-ups and 145 jumping jacks. The row is most of the workout: about 25 minutes at an elite 1:42 per 500 m and 31 minutes at 2:05. L5 (43:30-48 min) adds about 12 minutes for the rest. L10 (under 32 min) rows near 1:40 and moves through the finish in about 6 minutes.

Modality Profile

6 movements total: Gymnastics = Handstand Push-Up, Pull-Up, Sit-Up, Jumping Jack (4 movements, ~67% raw); Monostructural = Row (1 movement, ~17% raw); Weightlifting = Hang Power Clean (1 movement, ~17% raw). Rounded: G=50, M=17, W=33. Note: Jumping Jack is a bodyweight/gymnastics movement.

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