Workout Description

Why This Workout Is Hard

Twelve minutes of hard work split into three 4-minute sprints with full-body movements and descending barbell loads. The weights are moderate, but fast cycling and burpee box jump-overs spike heart rate. Repeated high-output efforts after planned rest challenge engine, barbell capacity, and transitions. Skill demands are basic, but the pace and density make it taxing.

Training Focus

This workout develops the following fitness attributes:

• Stamina (7/10): Volume accumulates quickly with repeated barbell cycling and BBJOs. Success depends on sustaining rep quality and cadence under fatigue in each window and across all three parts.
• Speed (7/10): Four-minute windows push quick transitions and short breaks. Athletes who keep barbell sets snappy and move the box at a brisk pace will score best.
• Power (7/10): Explosive turnover on power cleans and athletic takeoffs for BBJOs reward pop. The descending barbell encourages fast, powerful cycling under time pressure.
• Endurance (6/10): Short, repeatable aerobic efforts with rowing and BBJOs keep the heart rate high. The built-in rests reduce pure endurance demands but require a strong engine to reproduce output across three sprints.
• Strength (5/10): Barbell loads are moderate and descend, emphasizing strength endurance over max strength. You must still pull crisply and safely under fatigue for repeated reps.
• Flexibility (2/10): Standard ROM demands: safe hip/ankle flexion for burpee landings and box takeoffs, plus solid front-rack and hinge positions for cleans. No extreme mobility required.

Movements

• Row
• Power Clean
• Burpee Box Jump-Over

Scaling Options

Scale to: 21/15 cal Row + Power Cleans 115/80 → 95/65 → 75/55 lb + 24/20 in BBJOs • 18/12 cal Row + Power Cleans 95/65 → 75/55 → 65/45 lb + 20/16 in Box Step-Overs • 15/10 cal Row + Power Cleans 75/55 → 65/45 → 55/35 lb + Burpees (no box)

Scaling Explanation

These options reduce volume and load while preserving the triplet, time domains, and sprint feel so athletes can keep moving fast with minimal rest.

Intended Stimulus

Each 4-minute piece should feel like a hard, repeatable sprint. Push the row at a strong but sustainable pace, then move to deliberate, efficient cleans and steady BBJOs. Use the rest to recover breathing and grip so you can match or beat previous intensity. The last AMRAP should be your fastest with the lightest bar.

Coach Insight

Pace the first row at ~85–90% effort so you can attack the barbell and keep BBJOs unbroken and smooth. Your one big tip: fast transitions. Get off the rower instantly and to the bar—no wasted steps. Avoid opening with max-effort rowing, sloppy cleans, or hesitating before the box. Small pauses multiply in a 4-minute window.

Benchmark Notes

WORKOUT STRUCTURE: Three 4-minute AMRAPs with 4-minute rest between each. Each AMRAP contains 27 cal row + 21 power cleans + 15 burpee box jump-overs. The power clean weight decreases each round (135→115→95 lb for men, 95→80→65 lb for women). Total work time: 12 minutes. Total reps per complete round: 63 reps. ANCHOR REFERENCE: This workout is most similar to Fight Gone Bad (3 rounds, 5 stations, 1 min each = 15 min work) which has L10: 430-500 reps, L5: 300-340 reps, L1: 180-220 reps. However, this workout has 12 minutes of work vs FGB's 15 minutes, and includes longer rest periods (4 min vs 1 min). The movements here are more technical and heavier than FGB's typical stations. MOVEMENT BREAKDOWN PER AMRAP: 27 Calorie Row: - Elite: 60-75 sec (2.2-2.8 sec/cal) - Intermediate: 90-105 sec (3.3-3.9 sec/cal) - Novice: 120-150 sec (4.4-5.6 sec/cal) 21 Power Cleans: AMRAP 1 (135/95 lb - moderate-heavy): - Elite: 50-60 sec (2.4-2.9 sec/rep, sets of 7-7-7 or 10-11) - Intermediate: 75-90 sec (3.6-4.3 sec/rep, sets of 5-5-5-6 with breaks) - Novice: 105-135 sec (5-6.4 sec/rep, singles or doubles) AMRAP 2 (115/80 lb - moderate): - Elite: 45-55 sec (2.1-2.6 sec/rep) - Intermediate: 65-80 sec (3.1-3.8 sec/rep) - Novice: 90-120 sec (4.3-5.7 sec/rep) AMRAP 3 (95/65 lb - light-moderate): - Elite: 40-50 sec (1.9-2.4 sec/rep) - Intermediate: 55-70 sec (2.6-3.3 sec/rep) - Novice: 75-105 sec (3.6-5 sec/rep) 15 Burpee Box Jump-Overs (24/20 in): - Elite: 45-60 sec (3-4 sec/rep, unbroken or 1 break) - Intermediate: 60-90 sec (4-6 sec/rep, 2-3 breaks) - Novice: 90-135 sec (6-9 sec/rep, many breaks) TRANSITIONS: 3-5 sec between movements for elite, 5-10 sec for intermediate, 10-15 sec for novice. Total per AMRAP: 6-15 sec (elite), 10-20 sec (intermediate), 20-30 sec (novice). TOTAL TIME PER AMRAP: Elite (L9-L10): 165-205 sec (2:45-3:25) → completes 1 full round + partial second Intermediate (L5): 235-295 sec (3:55-4:55) → completes 1 full round, may start second Novice (L1-L2): 315-420 sec (5:15-7:00) → may not complete 1 full round in 4 minutes REP CALCULATIONS: L10 (Elite Male): Completes all 3 AMRAPs with 1 full round + significant progress on second round in at least 2 AMRAPs - AMRAP 1: 63 + 40 reps = 103 (row + 13 cleans) - AMRAP 2: 63 + 45 reps = 108 (row + 18 cleans) - AMRAP 3: 63 + 48 reps = 111 (row + 21 cleans) - Total: 322 reps (but this seems too high compared to FGB anchor) RECALIBRATION: Given the heavy loading on cleans (especially AMRAP 1 at 135 lb) and the technical demand of burpee box jump-overs, athletes will move slower than FGB. The 4-minute rest allows full recovery, but each AMRAP is a sprint effort. REVISED CALCULATIONS: L10: 1 round + 30-40 reps per AMRAP = 93-103 per AMRAP × 3 = 279-309 reps → 252 reps L9: 1 round + 20-30 reps per AMRAP = 83-93 per AMRAP × 3 = 249-279 reps → 231 reps L8: 1 round + 10-20 reps per AMRAP = 73-83 per AMRAP × 3 = 219-249 reps → 210 reps L7: 1 round + 0-10 reps per AMRAP = 63-73 per AMRAP × 3 = 189-219 reps → 189 reps L6: Completes 1 round in 2 AMRAPs, partial in 1 = 63+63+42 = 168 reps L5: Completes 1 round in 2 AMRAPs, less in 1 = 63+63+21 = 147 reps L4: Completes 1 round in 1-2 AMRAPs = 63+42+21 = 126 reps L3: Partial rounds in all AMRAPs = 42+42+21 = 105 reps L2: Struggles to complete movements = 35+28+21 = 84 reps L1: Scaled/modified = 27+21+15 = 63 reps (barely 1 round total) COACHING REALITY CHECK: The 135 lb power cleans in AMRAP 1 will be a major bottleneck for most athletes. Many intermediate athletes will break these into sets of 3-5 reps. The burpee box jump-overs are high-skill and fatigue-inducing, causing significant slowdown. Elite athletes will push hard knowing they have 4 minutes to recover. The descending weight scheme helps maintain output across AMRAPs. Most L5 athletes will complete 1 full round in each AMRAP with minimal extra reps. L10 athletes should get 1+ rounds in each AMRAP. FINAL TARGETS: Male - L10: 252+ reps, L5: 147 reps, L1: 63 reps Female - L10: 231+ reps, L5: 126 reps, L1: 63 reps

Modality Profile

Rowing likely occupies ~35–40% of each interval, the barbell ~30–35% depending on cycling strategy, and burpee box jump-overs about ~25–35%. Across all three parts, this yields a balanced triplet with slightly more monostructural time, then weightlifting, then gymnastics.

Similar Workouts to Doce

If you enjoy Doce, you might also like these similar CrossFit WODs:

• The Hunt (90% similar) - AMRAP in 12 minutes 3 Rounds of: 10 Toes-to-Bars 15 Sumo Deadlift High-Pulls (95/65 lb) 15 Push Pres...
• The Inferno (90% similar) - For Time 100 Double-Unders 35 Air Squats 30 Deadlifts (165/115 lb) 75 Double-Unders 35 Air Squats 20...
• Heavy Helen (89% similar) - For time: 3 rounds: Run 400 meters 21 Kettlebell Swings (70/53 lb) 12 Chest-to-Bar Pull-Ups...
• Christine (89% similar) - 3 Rounds For Time 500 meter Row 12 Deadlifts (Bodyweight) 21 Box Jumps (24/20 in)...
• Caroline (89% similar) - For Time 3-7-11-14-11-7-3 reps of: Deadlifts (225/135 lb) Box Jumps (24/20 in) Calorie Row...
• Ignite 21 (89% similar) - For time: Buy-in: 20 Burpees Then, complete: 150 Double-Unders 80 AbMat Sit-Ups 60 Wall Ball Shots ...
• AGOQ 21.3 (88% similar) - For Time 75 Cleans (135/95 lb) 300 Double-Unders Time Cap: 15 minutes...
• G.I. Gran (88% similar) - 21-15-9 Reps for Time Clean-and-Jerks (60/45 kg) Burpee Pull-Ups...

These WODs similar to Doce share comparable training demands, time domains, and movement patterns.