Workout Description

Why This Workout Is Very Hard

A hard 1000m row immediately taxes the aerobic system before athletes face eight ascending heavy cleans, many near or at 1RM under fatigue. The short 10-minute cap leaves little room for misses. Success requires strong leg-drive, barbell proficiency, and precise pacing—well beyond standard benchmark difficulty.

Benchmark Times for Regionals 15.4

• Elite: <6:30
• Advanced: 6:45-7:00
• Intermediate: 7:30-8:00
• Beginner: >10:00

Training Focus

This workout develops the following fitness attributes:

• Power (9/10): Each clean is an explosive effort, rewarding powerful extension and rapid turnover to stand up heavy loads after a taxing row.
• Strength (8/10): The ascending ladder pushes most athletes near their max clean, testing absolute strength under fatigue and demanding solid front rack and pulling capacity.
• Endurance (6/10): A fast 1000m row demands strong aerobic capacity and sets the tone for the workout, while heart rate remains elevated during the heavy singles and transitions between bars.
• Speed (5/10): It’s not high-rep cycling, but faster transitions, quick setup, and decisive single attempts significantly influence finish times without encouraging sloppy sprinting.
• Stamina (4/10): Total reps are low, but sustaining barbell setups, bracing, and repeated singles after a hard row requires moderate muscular endurance, especially through legs, hips, and trunk.
• Flexibility (3/10): Efficient front rack and clean receiving positions require adequate ankle, hip, and wrist mobility, though demands are not extreme for most experienced lifters.

Movements

• Row
• Clean

Scaling Options

Scale to: 750m Row + same ladder • Lighter ladder: Men 135-155-175-195-215-235-255-275 lb / Women 95-105-115-125-135-145-155-165 lb • Power cleans allowed at a weight you can hit for 3 confident singles

Scaling Explanation

These options keep a hard row into heavy singles while matching athlete capacity by reducing row volume, lowering barbell progression, or simplifying the receiving position.

Intended Stimulus

Hard aerobic row into composed, powerful singles. Row strong but controlled—close to a 1k PR without redlining—then make confident first-attempt hits on each bar. Expect rising heart rate and heavy breathing while bracing for maximal lifts. The best athletes finish; most should reach the final bars before the cap.

Coach Insight

Pace the row at 90–92% effort; last 200m slightly upshift, but don’t redline. Step straight to the first bar. One tip: One-and-done attempts. Commit to setup, pull hard, stand it up, move on. Avoid: Sprinting the row, sloppy setups, and repeated misses. Take 10–20 seconds of quality setup over rushed failed reps.

Benchmark Notes

Times reflect finishing all cleans after a strong but controlled 1000m row. Slower levels bump against the 10:00 cap; faster levels imply few/no misses and efficient bar transitions. If you don’t finish, use last completed bar plus row tiebreak to gauge progress toward these targets.

Modality Profile

Roughly half the workout is the 1000m row (monostructural), with the remainder spent on heavy single cleans and transitions (weightlifting). There’s no gymnastics element. Time distribution is close to even, shifting slightly toward monostructural for most athletes.

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