Workout Description

Why This Workout Is Hard

A 21-minute partner triplet blends sustained cardio, burpee density, and moderate-loading barbell cycling. The power clean at 155/105 lb forces strategic singles or short sets under fatigue. With shared work/rest, intensity stays high across a long window. Movement skills are basic, but the combination of volume, load, and duration demands strong pacing, conditioning, and barbell proficiency.

Training Focus

This workout develops the following fitness attributes:

• Endurance (7/10): Longer time domain and repeated exposure to rowing and burpees tax aerobic capacity. Rest while the partner works, but overall demand favors sustained breathing, heart rate control, and steady output across 21 minutes.
• Stamina (7/10): Cumulative repetitions on burpees and repeated barbell efforts require muscular endurance in legs, hips, and trunk. The partner format reduces continuous fatigue but still rewards consistent, repeatable sets.
• Speed (6/10): Fast but controlled cycling on burpees and efficient barbell singles, plus brisk transitions, drive higher scores without redlining too early.
• Power (5/10): Power cleans demand hip extension and pop. Athletes benefit from crisp, explosive singles or small sets while maintaining bar speed amid metabolic fatigue.
• Strength (5/10): Power cleans at 155/105 lb are moderate. Strength matters for clean technique and barbell speed under fatigue, but max strength is not the limiter for most athletes.
• Flexibility (2/10): Standard ranges of motion for rowing, burpees, and cleans. Good front rack and hip mobility help efficiency, but no extreme flexibility is required.

Scaling Options

Scale to: Reduce barbell to 115/75 lb (or 95/65 lb) • Row 24/18 calories and 15 burpees • Burpee step-overs and quick clean singles at 95/65 lb

Scaling Explanation

These options preserve the triplet flow and intensity while adjusting load and volume so athletes can maintain consistent pacing and quality movement throughout the 21 minutes.

Intended Stimulus

This should feel like steady, repeatable intervals: push hard while you work, recover while your partner works, and keep moving the whole 21 minutes. Rows are strong but sustainable, burpees smooth and unbroken, and cleans done as fast singles or small sets. Aim to hold consistent round times with quick transitions and minimal chalk breaks.

Coach Insight

Pace the row at a repeatable split you can hold for all rounds; don’t PR the first 30 calories. Burpees: smooth over fast—keep a steady cadence and step or jump efficiently. One tip: Commit to fast clean singles with immediate re-grip; no staring at the bar. Avoid over-rotating early volume. Short, planned breaks beat failure. Communicate before transitions.

Benchmark Notes

Scores represent total team rounds completed in 21 minutes. Newer teams may reach 2–3 rounds. Solid RX teams aim for 4–5 rounds. Advanced teams can push 6+ rounds by efficient splits, quick transitions, and steady barbell singles. More rounds are better; pace and consistency win.

Modality Profile

Time is split fairly evenly between the rower (monostructural) and burpees (gymnastics), with the power cleans (weightlifting) occupying the remaining portion. Most teams will spend slightly more time on row and burpees, while strength and barbell efficiency influence how quickly the cleans are completed.

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