Workout Description

Why This Workout Is Medium

Using the framework: estimated work-density ≈10–13 units/min (<30), mapping to 20 points. Average movement complexity ≈47 (clean-and-jerk and burpee = advanced; row = basic). Time domain at exactly 12 minutes maps to 70. Base Score = 20×0.4 + 47×0.3 + 70×0.3 ≈ 43. No modifiers apply. Final rating: Medium.

Training Focus

This workout develops the following fitness attributes:

• Endurance (7/10): Three consecutive four-minute segments keep the heart rate high with no rest. Rowing and burpees drive steady aerobic demand while the barbell requires controlled breathing to sustain output across the full 12 minutes.
• Stamina (7/10): Total volume is moderate-high, taxing shoulders, legs, and core with repeated efforts. Barbell cycling and burpees challenge local muscular endurance while the row maintains constant tension without heavy eccentric strain.
• Power (6/10): Explosive hip drive supports each clean and the burpee jump, and higher watts on the row help. Athletes must blend power with repeatability to avoid fading late.
• Speed (5/10): Quick cycling and fast transitions matter, but sprinting early backfires. The best scores come from a controlled cadence that can be held through the final minutes.
• Strength (4/10): Strength matters for efficient, repeatable clean-and-jerks at 135/95 lb, but it’s submaximal. Technique and pacing trump max strength, as the goal is steady reps rather than heavy singles.
• Flexibility (2/10): Requires basic ranges of motion: front rack, overhead lockout, and full burpee positions. Solid shoulder and ankle mobility help, but extreme flexibility is not a primary limiter.

Movements

• Clean and Jerk
• Rowing
• Burpee

Scaling Options

Scale to: 115/75 lb or 95/65 lb clean-and-jerk • Row at a 10–12 cal/min cap (or reduce row to 3 minutes) • Burpee to elevated surface or use step-down burpees

Scaling Explanation

These options keep the triplet structure and steady-aerobic stimulus while adjusting load, pacing demands, and movement complexity so athletes can keep moving with minimal rest.

Intended Stimulus

Steady, uncomfortable cardio with deliberate barbell pacing. Open with controlled singles or small sets on clean-and-jerks to manage heart rate. Row at a strong but sustainable pace, then finish with relentless, unbroken burpees. The last minutes should feel grindy yet always moving, not stop-and-go.

Coach Insight

Pace each 4-minute block like a mile effort: composed start, strong middle, hardest finish. Aim for 5–7 C&J/min, 14–17 cal/min, and 10–13 burpees/min. Most important: move immediately at each transition—no standing around. Common mistakes: opening with big barbell sets, rowing too hot in minute one, and sloppy burpee standards. Breathe on every rep.

Benchmark Notes

Score is total reps across all three 4-minute blocks: clean-and-jerks + rowing calories + burpees. Choose a sustainable barbell cadence, row assertively without redlining, and finish with continuous burpees. Use the levels to set a realistic target that keeps rest minimal and transitions quick.

Modality Profile

Time is evenly split among three modalities: four minutes of weightlifting (clean-and-jerk), four minutes of monostructural work (row), and four minutes of gymnastics (burpee). This produces an almost perfectly balanced stimulus across W, M, and G, with minor rounding in percentages.

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