Workout Description

Why This Workout Is Medium

The 3RM back squat allows proper warm-up and recovery before the metcon. The power cleans at 155/105 are moderate weight with low volume (15 total reps across 5 rounds), allowing natural breaks between rounds. Toes to bar are manageable for average athletes at 6 reps. The 15-minute cap provides adequate time without extreme time pressure. The max calorie row serves as active recovery rather than additional stress.

Training Focus

This workout develops the following fitness attributes:

• Strength (8/10): Finding a 3RM back squat is primarily a maximal strength test, dominating the first portion of the workout.
• Stamina (7/10): Five rounds of power cleans and toes to bar will test grip and posterior chain endurance, especially with rowing volume.
• Power (7/10): Power cleans are explosive by nature, and the 3RM back squat requires significant force production and speed.
• Endurance (6/10): The 15-minute capped metcon with rowing finisher creates moderate cardiovascular demand, though broken up by strength work.
• Flexibility (6/10): Back squats require good ankle and hip mobility, while toes to bar demands significant shoulder and hip flexion range.
• Speed (4/10): The workout allows for rest between strength work and metcon, with moderate pacing demands during the timed portion.

Movements

• Back Squat
• Power Clean
• Toes-to-Bar
• Row

Scaling Options

Reduce back squat to a heavy 5RM if technique breaks down. Scale power cleans to 135/95 or 115/75 lbs - should be moderately heavy but allow for consistent singles. Substitute hanging knee raises, V-ups, or sit-ups for toes to bar. Consider reducing rounds to 4 if movement quality suffers. Replace row with bike or ski erg if needed.

Scaling Explanation

Scale the back squat if depth or form deteriorates - building strength safely is more important than hitting a specific rep range. For the conditioning piece, scale if power cleans take longer than 30 seconds per set or if you can't maintain toes to bar in sets of 2-3. Goal is to finish 5 rounds in 8-10 minutes, leaving adequate time for meaningful rowing work.

Intended Stimulus

Two-part workout targeting maximal strength development followed by moderate-intensity conditioning. The 3RM back squat builds lower body strength and CNS activation. The 15-minute conditioning piece combines moderate glycolytic stress with skill-based movements, finishing with aerobic power development in the max calorie row.

Coach Insight

For the 3RM, take 3-4 minutes between heavy attempts and focus on consistent depth and core bracing. In the conditioning piece, pace power cleans at 70-80% effort to maintain consistent cycle time - these should be singles or quick touch-and-go. Break toes to bar early (2-2-2 or 3-3) to avoid grip failure. Transition quickly to maximize rowing time - every second counts for calories. Aim for 1:45-2:00 per round to leave 6-8 minutes for rowing.

Benchmark Notes

This workout has two distinct phases: a 20-minute 3RM back squat (strength), followed by a 15-minute metcon with 5 rounds of power cleans and toes-to-bar, then max calorie row. Since scoring is 'Calories', we focus on the rowing portion. The 5 rounds of power cleans (155/105) and toes-to-bar will take significant time, leaving varying amounts for the max calorie row. Power cleans at 155/105 are moderately heavy - elite athletes might do singles or doubles, taking 3-4 seconds per rep including rest. Toes-to-bar will be done in sets of 2-6 depending on fatigue, averaging 2-3 seconds per rep. Round breakdown: Round 1-2: 3 cleans + 6 T2B = ~25-30 seconds each. Rounds 3-4: fatigue sets in, ~35-40 seconds each. Round 5: significant fatigue, ~45-50 seconds. Total metcon work: 2.5-4 minutes for elite, 4-6 minutes for intermediate, 6-8 minutes for beginners. This leaves 11-12.5 minutes for elite rowers, 9-11 minutes for intermediate, 7-9 minutes for beginners. Elite rowers can sustain ~20-25 cal/min on longer efforts, intermediate ~15-18 cal/min, beginners ~10-13 cal/min. Elite calculation: 12 minutes × 22 cal/min = ~264 calories, but accounting for prior fatigue from cleans/T2B, estimate ~95 calories for L9. Intermediate: 10 minutes × 16 cal/min = ~160 calories, with fatigue = ~55 calories for L5. Beginners: 8 minutes × 11 cal/min = ~88 calories, with significant fatigue = ~15 calories for L1. Final targets: L9: 95 calories, L5: 55 calories, L1: 15 calories.

Modality Profile

4 movements total: Back Squat and Power Clean are weightlifting (50%), Toes-to-Bar is gymnastics (25%), Row is monostructural (25%)