Workout Description

Why This Workout Is Hard

This workout combines moderate-heavy barbell loads (185/125 lb deadlifts and hang power cleans) with significant aerobic volume (400m runs and 800m rows across 3 rounds, plus 1,200m final run). The structure creates cumulative fatigue—grip and lower body tire from deadlifts before cleans, then aerobic demands compound fatigue. The 2-minute rest between rounds provides some recovery but insufficient for full restoration. The final cash-out (50 deadlifts at lighter weight) hits already-fatigued athletes. Most average CrossFitters will complete as prescribed but experience substantial difficulty, likely taking 38-45 minutes.

Training Focus

This workout develops the following fitness attributes:

• Endurance (8/10): Extended cardiovascular demand from 2,400m total running and 2,400m rowing across 35-45 minutes tests aerobic capacity significantly. Sustained effort with brief recovery periods.
• Stamina (8/10): High volume of deadlifts (63 total) and hang power cleans (27 total) combined with running and rowing demands muscular endurance across multiple energy systems and movement patterns.
• Strength (6/10): Moderate loads at 185/125 lb for Olympic lifts and 135/95 lb for cash-out deadlifts require meaningful force production, but not maximal effort. Fatigue accumulation reduces strength expression.
• Power (6/10): Hang power cleans are inherently explosive movements requiring rapid force generation. Deadlifts less explosive but still demand power. Running and rowing reduce overall power emphasis.
• Flexibility (5/10): Hang power cleans and deadlifts demand adequate hip, ankle, and shoulder mobility. Running and rowing require moderate range of motion but nothing extreme or limiting.
• Speed (5/10): Steady pacing required across long distances and moderate rep ranges. Not sprint-focused cycling; emphasis on consistent output maintenance rather than rapid transitions or explosive speed.

Movements

• Deadlift
• Run
• Hang Power Clean
• Row

Modality Profile

Deadlift (W), Hang Power Clean (W), and Row (M) are weightlifting and monostructural movements. Run (M) is monostructural cardio. Total: 2 Weightlifting movements (50%), 2 Monostructural movements (50%). Rounded to nearest 10%: W=75%, M=25%, G=0%.