Workout Description

Why This Workout Is Hard

A simple but brutal triplet: sizeable aerobic demand from a 50-calorie row, then 50 burpees before tackling 50 overhead squats at a moderate load. Movement complexity is moderate, yet the overhead squat demands strong mobility and midline stability under fatigue. Volume is substantial but not extreme, with most capable athletes finishing in 8–15 minutes if paced well.

Benchmark Times for Regionals 14.7

• Elite: <6:30
• Advanced: 7:30-8:30
• Intermediate: 9:30-10:30
• Beginner: >18:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High-rep sets challenge shoulder, core, and leg endurance, especially during 50 overhead squats. The workout rewards athletes who can hold quality positions and keep moving despite accumulating fatigue.
• Endurance (7/10): Sustained aerobic output across row and burpees with limited recovery opportunities. Heart rate stays high from the start, so breathing control and cadence are critical to arrive at the barbell ready to work without redlining.
• Flexibility (6/10): The overhead squat demands solid shoulder, thoracic, hip, and ankle mobility. Limited mobility slows cycle speed, compromises depth and stability, and increases energy cost under fatigue.
• Speed (6/10): Opportunities for speed exist in efficient burpee cadence and confident barbell cycling. Quick transitions and disciplined pacing drive faster times without blowing up mid-workout.
• Power (4/10): Explosiveness helps on the row drive and out of the bottom of the overhead squat, but the workout is more grind than sprint, emphasizing sustainable output over peak power.
• Strength (3/10): Loads are moderate, not maximal. Some baseline strength is required to stabilize and support the bar overhead through full-depth squats after significant pre-fatigue.

Movements

• Overhead Squat
• Burpee
• Row

Scaling Options

Scale to: 50 cal Row, 50 Burpees, 50 Overhead Squats (75/55 lb) • 40-40-40 reps (95/65 lb) • 50 Front Squats (95/65 lb) if overhead position is limiting

Scaling Explanation

These options preserve the triplet stimulus by adjusting load, volume, or movement complexity so athletes can keep moving with good positions and finish near the intended time domain.

Intended Stimulus

Fast, steady grind with minimal downtime. The row should feel controlled but purposeful, burpees at a sustainable cadence without pausing, and then big, manageable sets on the overhead squat with crisp bracing. Heart rate stays high throughout. Aim for small, planned breaks on the barbell instead of frequent singles.

Coach Insight

Pace the row at ~75–80% effort and step-down burpees to keep breathing under control. Hit the bar composed. One tip: Plan the OHS—something like 20-15-10-5 or 15-15-10-10—and stick to it with short, timed breaks. Avoid over-rowing, sloppy OHS depth/lockout, and constant micro-breaks. Quick transitions matter.

Benchmark Notes

Times reflect a broad affiliate population. Newer athletes may reach the cap if overhead squat capacity or mobility limits cycling. Intermediate athletes finish around 9–12 minutes by steady rowing, controlled burpees, and planned OHS sets. Advanced athletes push faster burpees and large OHS sets to finish under 7–9 minutes.

Modality Profile

This is a balanced triplet. The row is monostructural cardio, the burpees are bodyweight gymnastics, and the overhead squats are weightlifting. Time is split fairly evenly across all three, with slightly more time often spent on the row and barbell under fatigue.

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