Workout Description

Why This Workout Is Medium

A 14-minute, 3-station EMOM with low-rep barbell sets provides built-in recovery around the max-calorie row. The loads (135/95) are moderate for 3 above-knee squat cleans and 4 front-rack reverse lunges, so barbell minutes take ~15–25 seconds, leaving rest. The row minutes drive intensity and leg fatigue, which feeds back into the front rack work, but the limited volume and intermittent rest keep it manageable for the average CrossFitter.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): Repeated sets of cleans and front-rack reverse lunges accumulate significant leg and trunk fatigue across 14 rounds. Total barbell volume nears 100 reps, plus rowing, emphasizing sustained muscular output over maximal force.
• Endurance (6/10): A 14-minute EMOM with max-calorie rowing windows each minute sustains a high heart rate and breathing demand, but frequent short barbell interruptions prevent pure aerobic continuity, keeping endurance stress in the moderate range.
• Power (6/10): Above-knee squat cleans prioritize explosive hip extension and rapid turnover each minute, but moderate loading and accumulating fatigue shift the stimulus toward power-endurance rather than singular high-velocity efforts.
• Speed (6/10): Short barbell sets demand crisp cycling and fast transition onto the rower to earn calories, encouraging near-sprint bursts each minute, yet EMOM structure caps continuous speed and imposes controlled rep cadence.
• Strength (4/10): Loads at 135/95 require respectable leg, hip, and midline strength for front-rack stability and clean recoveries, but repeated submaximal sets and rowing bias limit pure max-force expression.
• Flexibility (3/10): Front-rack position, squat depth, and lunge stride demand shoulder, thoracic, hip, and ankle mobility, yet ranges are standard for Olympic-lifting patterns and not near end-range extremes for most athletes.

Movements

• Reverse Lunge
• Hang Squat Clean
• Row

Scaling Options

- Weight reductions: • Choose a load you can perform 3 hang squat cleans and 4 front‑rack reverse lunges unbroken, under 25 seconds, for all 5 lift exposures. • Suggested options: 115/75 lb, 95/65 lb, 75/55 lb, 55/35 lb, or use ~50–60% of 1RM clean (and a load you can lunge for 8+ quality reps fresh). - Movement substitutions: • Cleans: high‑hang (above‑knee) power clean; hang power clean only; 3 front squats if pulling is a limiter; DB/KB hang squat cleans; from blocks if back sensitivity. • Lunges: DB front‑rack or goblet reverse lunges; bodyweight reverse lunges; step‑ups or split squats if knees are irritated; if needed, sub 4 front squats. • Row: BikeErg/Assault Bike/SkiErg for max cals; if no machine, 45–60 sec fast shuttle run. - Volume modifications: • Reduce reps to 2 cleans and/or 2–3 alternating lunges. • Cap row to 45–50 seconds to allow reset time. • Shorten to a 12‑minute EMOM or run an EMOM every 90 seconds for newer athletes to preserve quality. - Time adjustments: • If lift minutes exceed 30 seconds, immediately reduce load or reps. Maintain at least 20 seconds of rest on lift minutes.

Scaling Explanation

- When and why to scale: • Scale if you cannot keep lift minutes under 25–30 seconds, if elbows drop or back rounds, if cleans are pressed out or inconsistent, if lunges wobble/valgus occurs, or if wrist/front rack pain limits position. • Also scale if row calories drop off >2 cal between row minutes despite effort, indicating the load/volume is compromising the conditioning stimulus. - What to prioritize: • Technique and positions first (front‑rack integrity, vertical drive, stable lunge) and then intensity via repeatable pace. Intensity should come from consistent outputs, not maximal loading. - Target effort and checkpoints: • Lifting minutes: 15–25 seconds of work; 35–45 seconds rest. Row minutes: consistent calories each exposure within ±1–2 cals. • Calorie targets (guide, not rules): many will hold 10–16 cal/m (men) and 8–12 cal/m (women) at Rx when lifting is properly scaled. • Global RPE ~7–8 until the last row minute (push to 9). If you can’t meet these by minute 4–6, adjust load/reps mid‑workout to maintain the intended stimulus.

Intended Stimulus

Moderate time domain (14 minutes) with rotating EMOM intervals: Min 1 = 3 above‑knee squat cleans, Min 2 = 4 alternating reverse lunges (front rack), Min 3 = max‑calorie row; you’ll hit cleans 5 times, lunges 5 times, row 4 times. Energy system: primarily glycolytic with oxidative support (repeated 60-second bouts with partial recovery). Primary challenge: front‑rack positional strength and midline stability under fatigue, plus repeatable conditioning on the rower and mental focus to hold consistent outputs.

Coach Insight

- Pacing strategy: • Aim to complete the lift minutes in 15–25 seconds to bank 35–45 seconds of rest. If you’re over 25–30 seconds, scale. • Row at ~80–85% effort on the first three row minutes; keep calories consistent across all row minutes and push on the final row. • Smooth, fast transitions: bar is preset, straps set on rower, minimal fiddling. - Movement tips and cues: • Above‑knee squat clean: set lats (armpits tight), weight mid‑foot, push knees back to clear the path, brush the thighs, drive vertically, fast elbows through, receive in a solid front rack and full squat, then stand tall before the next rep. Keep ribcage down and avoid early arm pull. Hook grip if possible. • Front‑rack reverse lunge: elbows high, chest up, ribs stacked, step back long enough to keep the front shin near vertical, light knee kiss, drive through the front heel to stand. Maintain even pressure across the front foot and keep the bar on the shoulders (don’t let it roll to fingertips). • Row: big leg drive, flat feet pressure, smooth finish to lower ribs, quick hands away, controlled slide. Stroke rate ~24–30 spm with strong watts rather than frantic strokes. Damper 4–6 for most. - Common mistakes to avoid: • Letting the bar crash in the clean, early arm bend, catching soft and collapsing in the bottom, losing hook grip, or standing before you stabilize. • Short lunge step causing forward knee drift/valgus, elbows dropping, or bar drifting off the shoulders. • Sprinting the first row minute and falling off a cliff; damper set too high; slow transitions. - Rep scheme suggestions: • Cleans: either 3 touch‑and‑go if proficient or fast singles with immediate reset—finish in <25 seconds. • Lunges: 4 unbroken, steady rhythm, no pausing on the shoulders. • If lift minutes creep past 25–30 seconds, drop to 2 cleans or 3 lunges or reduce load mid‑WOD.

Modality Profile

Hang Squat Clean = Weightlifting; Reverse Lunge = Gymnastics (bodyweight); Row = Monostructural. One movement in each modality, so split evenly and rounded to 33/33/34.