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.

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

Score is total reps completed across all three 4-minute AMRAPs. Numbers represent combined reps from every interval. Hitting higher tiers requires fast rows, efficient barbell cycling, and steady burpee box jump-overs with minimal rest. Use these to gauge pacing and appropriate scaling choices.

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.

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