Workout Description

Why This Workout Is Hard

While individual elements are moderate (40kg barbell, 20lb wall balls), the 2-minute EMOM structure with four movements plus max-effort rowing creates significant challenges. The barbell complex (DL→Clean→S2OH) under time pressure leads to quick fatigue accumulation. The 40-minute duration means pacing is crucial, and the rowing sprint efforts prevent full recovery between rounds.

Training Focus

This workout develops the following fitness attributes:

• Endurance (8/10): The 40-minute duration with continuous work and rowing intervals creates significant cardiovascular demand, especially with the partner format allowing minimal rest between efforts.
• Stamina (7/10): Multiple movement patterns repeated every 2 minutes with moderate loads tests local muscular endurance, particularly in legs and shoulders.
• Power (7/10): Power cleans, wall balls, and shoulder-to-overhead movements all require explosive output, especially under fatigue.
• Flexibility (6/10): Wall balls demand overhead mobility, while Olympic lifting movements require good hip, ankle, and shoulder flexibility.
• Speed (6/10): Quick transitions between movements and efficient rowing sprints are crucial for maximizing work in each 2-minute window.
• Strength (5/10): Moderate loads for deadlifts, cleans, and shoulder-to-overhead require strength endurance, but weights aren't maximal.

Movements

• Wall Ball
• Power Clean
• Shoulder-to-Overhead
• Deadlift
• Row

Scaling Options

Level 1 (Intermediate): Reduce to 30/20kg barbell, 16/10lb wall ball, 6 reps each movement. Level 2 (Beginner): Use 20/15kg barbell, 14/8lb wall ball, keep barbell movements to power clean and push press only. For rowing, set damper to 5-6 for beginners. Time cap can be reduced to 30 minutes for newer athletes. Alternative movements: Med ball clean to shoulder for power clean, step-ups with med ball for wall balls.

Scaling Explanation

Scale if unable to maintain consistent 2-minute intervals or if form deteriorates on barbell movements. Athletes should be able to perform at least 10 unbroken power cleans and 8 shoulder-to-overhead at working weight before attempting Rx. The goal is to maintain steady work across all 20 intervals - scale load or reps if unable to complete prescribed work within 75-90 seconds consistently. Proper form on Olympic lifts takes priority over load or speed.

Intended Stimulus

Moderate-to-long duration (40 min) oxidative conditioning workout with glycolytic intervals every 2 minutes. Primary challenge is maintaining consistent output across all movements while managing fatigue. The 2-minute intervals create a predictable work-rest cycle that tests both power output and aerobic recovery.

Coach Insight

Partner A performs the barbell complex while Partner B rows. Switch quickly after barbell work. Aim to complete the prescribed movements in 60-75 seconds to maximize rowing time. Keep barbell movements unbroken when fresh, but consider breaking into 5-3 or 4-4 as fatigue sets in. Maintain efficient transitions between movements - keep barbell loaded and minimize steps between stations. On the row, push for 8-12 calories per interval when fresh, adjusting intensity based on accumulated fatigue.

Benchmark Notes

Analysis based on 2-minute intervals over 40 minutes (20 possible rounds): 1. Fixed portion per round: - Wall Balls: 8 reps × 2.5s = 20s - Deadlifts: 8 reps × 2.5s = 20s - Power Cleans: 8 reps × 3s = 24s - S2O: 8 reps × 3s = 24s - Transitions: ~4s between movements = 12s Total fixed time: ~100s 2. Remaining time for rowing per round: - 120s - 100s = ~20s for max cal row 3. Fatigue considerations: - Rounds 1-5: Fresh, full 20s rowing - Rounds 6-10: 10% slowdown on barbell - Rounds 11-15: 20% slowdown on barbell + wall balls - Rounds 16+: 30% slowdown overall Comparing to Fight Gone Bad (closest benchmark) which is 17 minutes and targets 430-500 reps for L10. This is ~2.35x longer, but with partner rest. Scaling FGB numbers by 1.8x for duration but accounting for partner recovery. L10 (Elite): 21+ rounds L5 (Intermediate): 14-15 rounds L1 (Beginner): 8-9 rounds

Modality Profile

Wall Ball (W), Deadlift (W), Power Clean (W), Shoulder-to-Overhead (W), Row (M). 4 weightlifting movements and 1 monostructural movement for an 80/20 split.

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