Workout Description

Why This Workout Is Very Hard

A long 2k row sets a high aerobic demand, pistols add single-leg skill and mobility under fatigue, and 30 heavy hang cleans at 225/135 lb require significant strength and stamina. Expect 12–20 minutes for advanced athletes, with the barbell being the main limiter. The blend of endurance, high-skill gymnastics, and heavy lifting elevates difficulty.

Benchmark Times for Regionals 12.2

• Elite: <12:00
• Advanced: 13:00-14:00
• Intermediate: 15:30-17:00
• Beginner: >25:00

Training Focus

This workout develops the following fitness attributes:

• Strength (8/10): The 225/135 lb hang cleans are heavy for volume, making raw pulling and leg strength a major factor, especially under fatigue from the row and pistols.
• Stamina (7/10): Fifty pistols and thirty heavy hang cleans require sustained muscular effort in hips, legs, and grip. Success hinges on managing sets and minimizing rest while maintaining solid movement quality.
• Endurance (6/10): The 2000 m row demands sustained aerobic output, setting the tone for the workout. Pacing and breathing control matter to avoid spiking the heart rate before the pistols and heavy barbell.
• Power (6/10): Hang cleans require explosive hip extension rep after rep. Efficient barbell acceleration and quick turnover significantly reduce total time, especially with fast singles.
• Flexibility (5/10): Pistols demand good ankle dorsiflexion, hip mobility, and balance. Limited range of motion will slow transitions and may require scaling to maintain standards.
• Speed (4/10): Speed shows up in transitions and barbell turnover. However, heavy load limits pure cycling speed, pushing athletes toward strong, consistent singles rather than sprinting.

Movements

• Hang Clean
• Pistol
• Row

Scaling Options

Scale to: Row 2000 m • 50 alternating box-assisted pistols • 30 hang cleans 185/115 lb • Row 1600 m • 50 alternating lunges • 30 hang cleans 135/95 lb • Row 1200 m • 50 air squats • 30 hang cleans 95/65 lb

Scaling Explanation

These options preserve the triplet’s intent by adjusting row volume, simplifying the unilateral squat, and reducing barbell load so athletes keep moving with solid mechanics and minimal stalling.

Intended Stimulus

Start with a controlled but assertive 2k that leaves you ready to move immediately. Pistols should be smooth and mostly unbroken, focusing on balance and rhythm. Finish with steady, technically sound hang clean singles. The workout should feel like a gritty grind: aerobic opener, skillful midsection, then heavy, confident barbell work to the end.

Coach Insight

Row strong but sustainable: cap the first 1000 m, then build. Come off the row ready to move immediately on pistols. One tip: Commit to fast, disciplined singles on the hang cleans—touch, reset, go. Don’t wander. Avoid rowing too hard, sloppy pistol depth, and overgripping the bar. Small rests, crisp transitions, perfect reps.

Benchmark Notes

Times range from 25 minutes for newer athletes to 12 minutes for elites. L5 targets around 17 minutes. Strong row pace, unbroken or minimal-break pistols, and steady singles on the hang cleans will place you mid-tier. Faster times require aggressive rowing and quick barbell cycles.

Modality Profile

Time-wise, the 2000 m row dominates the opening segment, comprising a large share of work. Pistols add a smaller but meaningful gymnastics portion. The 30 heavy hang cleans consume substantial time due to load, resulting in a near balance between monostructural and weightlifting, with a smaller gymnastics slice.

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