Workout Description

Why This Workout Is Hard

The combination of moderately heavy squat cleans (70/45kg) with high-rep burpees creates significant leg fatigue, while the row prevents full recovery between rounds. The 18-minute time cap adds urgency, but isn't overly restrictive. Most athletes will need to break up the cleans into sets by round 2-3, and the burpees-over-bar add complexity to an already fatiguing movement pattern.

Benchmark Times for The Triplet

• Elite: <8:00
• Advanced: 9:00-10:00
• Intermediate: 11:00-12:00
• Beginner: >18:00

Training Focus

This workout develops the following fitness attributes:

• Endurance (8/10): High-intensity cardio demands from burpees and rowing combined with moderate-heavy cleans across 4 rounds creates significant cardiovascular strain and oxygen demand.
• Power (8/10): Squat cleans at moderate-heavy weight require significant power output. Burpees over bar add explosive demands.
• Stamina (7/10): Repeated rounds of compound movements challenge muscular endurance, particularly in legs and posterior chain. Total volume is moderate-high.
• Flexibility (7/10): Full depth squat cleans demand good ankle, hip, and shoulder mobility. Burpees require decent range throughout the body.
• Speed (7/10): Quick transitions between movements and fast cycling of burpees are crucial. Row requires sustained power output.
• Strength (6/10): 70kg squat cleans represent significant loading for most athletes, requiring substantial strength to maintain form across rounds.

Movements

• Squat Clean
• Burpee
• Row

Scaling Options

Reduce clean weight to 55/35kg or 40/25kg based on ability to maintain form. Sub power cleans or even front squats + push press if needed. For burpees, step-back variation or regular burpees without bar hop. Reduce row calories to 15/12 or 12/10. Consider 3 rounds instead of 4 for newer athletes. Intermediate option: keep full rounds but reduce clean weight and row calories.

Scaling Explanation

Scale if unable to perform 5+ unbroken squat cleans at prescribed weight with good form, or if burpee-over-bar creates safety concerns. Athletes should finish between 12-18 minutes - scale load/volume if estimated time exceeds cap. Prioritize maintaining clean technique and full range of motion on burpees over speed. Power output on the row should remain consistent across all rounds - significant drops indicate need for scaling.

Intended Stimulus

Moderate-length glycolytic workout (12-15 minutes) with oxidative system contribution. Primary focus is power endurance and lactate tolerance. The combination of heavy squat cleans, explosive burpees, and steady-state rowing creates a mixed modal challenge that tests both strength-endurance and cardiovascular capacity. The weight is heavy enough to demand focus but light enough for multiple touch-and-go reps.

Coach Insight

Break squat cleans into sets of 3-4 from the start - don't attempt large sets that will force longer rest periods. Quick singles are better than failed doubles. For burpees, maintain a steady rhythm and minimize ground time - jump back and forward simultaneously. On the row, hold 1100-1200 cal/hr for consistent output. Transition quickly between movements but take 3-5 deep breaths before starting cleans each round. Most athletes fade significantly in rounds 3-4 - pace round 1 accordingly.

Benchmark Notes

This workout is most similar to Elizabeth (21-15-9 squat clean + ring dips) but with 4 rounds instead of descending rep scheme and burpees instead of ring dips. Base calculation: Per Round (Male Elite/L10): - 10 Squat Cleans (70kg/154lb): ~3 sec each = 30 sec - 15 Burpees Over Bar: ~4.5 sec each = 68 sec - 20 cal Row: ~35-40 sec - Transitions: ~10 sec Round 1: 143 sec Round 2: 143 * 1.1 = 157 sec Round 3: 143 * 1.2 = 172 sec Round 4: 143 * 1.3 = 186 sec Total elite time: ~480 sec (8:00) Compared to Elizabeth anchor (L10 M: 160-200 sec, L5 M: 360-420 sec, L1 M: 540-720 sec), this workout is roughly 2.4x longer due to 4 rounds vs 3 sets and higher total volume. Applied this multiplier to anchor points while accounting for increased fatigue in later rounds. Final targets: Male L10: 480 sec (8:00) Male L5: 720 sec (12:00) Male L1: 1080 sec (18:00) Female L10: 600 sec (10:00) Female L5: 840 sec (14:00) Female L1: 1200 sec (20:00) Females typically 20-25% slower due to lower power output on row and reduced efficiency with heavier cleans.

Modality Profile

Squat Clean (W), Burpee (G), Row (M) - One movement from each modality. Using 40/30/30 split with weightlifting slightly higher due to technical complexity of Squat Clean.

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