Workout Description

Why This Workout Is Medium

While 135/95lb hang power cleans and clusters are moderately heavy, the 1-minute time cap severely limits volume (likely 8-12 total reps per round). The 2-minute rest between rounds prevents fatigue accumulation, keeping heart rate and grip recovery manageable. The limiting factor becomes rowing calories in the remaining 30-40 seconds, not the barbell work. Structure favors recovery over intensity accumulation.

Training Focus

This workout develops the following fitness attributes:

• Power (8/10): Both hang power cleans and clusters are explosive Olympic lifting movements requiring rapid force development and power output.
• Endurance (7/10): Five one-minute intervals with rowing for max calories creates significant cardiovascular demand, though rest periods allow partial recovery between rounds.
• Speed (7/10): One-minute time caps create urgency for quick transitions and fast cycling through movements to maximize rowing calories earned.
• Stamina (6/10): Moderate rep counts of hang power cleans and clusters will challenge upper body and grip stamina, especially as rounds accumulate.
• Strength (6/10): 135/95 lb loads for hang power cleans and clusters require substantial strength, particularly for the squat clean portion of clusters.
• Flexibility (4/10): Hang power cleans and clusters demand good hip, ankle, and shoulder mobility for proper catch positions and overhead stability.

Movements

• Hang Power Clean
• Hang Cluster
• Row

Scaling Options

Reduce barbell weight to 95/65 or 115/75 to ensure unbroken barbell work in first 3 rounds. For beginners, use 75/55 and focus on movement quality. Substitute hang power clean + front squat + push press if clusters are unfamiliar. Replace rowing with 20/15 calorie bike or 200m run if rowing technique is poor. Consider reducing to 3-4 rounds if new to high-intensity interval training.

Scaling Explanation

Scale weight if you cannot perform 5+ unbroken hang power cleans at the prescribed load when fresh. The barbell work should be completed in under 20 seconds to allow meaningful rowing time. If you're breaking the barbell complex into singles by round 2, the weight is too heavy. Priority is maintaining the intended high-intensity stimulus - better to go lighter and move fast than struggle with heavy weight and barely row.

Intended Stimulus

High-intensity glycolytic intervals targeting power endurance and recovery capacity. Each 1-minute sprint depletes the phosphagen system while testing ability to maintain explosive power under fatigue. The 2-minute rest allows partial recovery, emphasizing the body's ability to repeat high-intensity efforts. Primary challenge is maintaining barbell cycling speed and rowing power output across all 5 rounds.

Coach Insight

Complete the barbell complex unbroken in the first 2-3 rounds to maximize rowing time. The hang power clean into hang cluster should flow seamlessly - catch the clean, stand, then immediately re-dip for the cluster. Keep the bar close to your body and use hip drive aggressively. On the rower, go all-out immediately - you only have 30-40 seconds of rowing time per round. Aim for 15+ calories in early rounds, expect this to drop to 10-12 in later rounds. Rest completely during the 2-minute breaks.

Benchmark Notes

This workout is scored by total calories across 5 rounds of 1-minute intervals with 2-minute rest between rounds. Each round consists of 3 hang power cleans (135/95), 1 hang cluster (135/95), then max calorie row for remaining time. Movement analysis: Hang power clean at 135/95 takes ~2.5 seconds per rep (7.5 total), hang cluster takes ~4 seconds, leaving ~48.5 seconds for rowing. Fresh rowing pace: Elite ~18-20 cal/min, Advanced ~15-17 cal/min, Intermediate ~12-14 cal/min, Novice ~9-11 cal/min. Round 1 (fresh): Elite 15-16 cals, Advanced 12-14 cals, Intermediate 10-11 cals, Novice 7-9 cals. Fatigue accumulation: Round 2 (1.0x): same pace, Round 3 (1.05x slower): ~5% decline, Round 4 (1.1x slower): ~10% decline, Round 5 (1.15x slower): ~15% decline. The 2-minute rest allows for significant recovery but barbell work causes cumulative grip and metabolic fatigue. Total calorie benchmarks calculated: L1 (85) = 17 cals/round average for beginners, L5 (165) = 33 cals/round for median athlete, L9 (245) = 49 cals/round for elite athletes. Higher rowing efficiency and better barbell cycling create exponential performance gaps between levels.

Modality Profile

Hang Power Clean and Hang Cluster are both weightlifting movements with external load (barbell), while Row is monostructural cardio. With 2 weightlifting movements and 1 monostructural movement, the breakdown is approximately 67% weightlifting and 33% monostructural.