Workout Description

Why This Workout Is Medium

While 135/95lb power cleans are moderately heavy, the partner format provides built-in rest periods during rowing intervals. The 200m row takes roughly 45-60 seconds, giving adequate recovery between power clean sets. Total workout time is manageable (12-18 minutes), and athletes can pace their power cleans during AMRAP portions. The combination creates steady work without overwhelming fatigue accumulation that would push it to Hard difficulty.

Benchmark Times for C. WOD

• Elite: <4:30
• Advanced: 5:00-5:30
• Intermediate: 6:00-7:00
• Beginner: >12:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): 100 total power cleans plus rowing intervals will heavily tax grip strength, posterior chain, and overall muscular endurance throughout the workout.
• Power (8/10): Power cleans are inherently explosive movements requiring rapid force production from the floor through the catch position under fatigue.
• Endurance (7/10): Partner format with rowing and continuous power cleans creates significant cardiovascular demand, though partners get brief recovery periods during switches.
• Strength (6/10): Power cleans at 135/95 lbs require moderate strength levels, especially as fatigue accumulates and form must be maintained under load.
• Speed (6/10): Partner switches and AMRAP format encourage quick transitions and fast cycling of power cleans to maximize team output and minimize partner wait time.
• Flexibility (4/10): Power cleans demand good hip, ankle, and shoulder mobility for proper receiving position and full extension during the pull.

Movements

• Row
• Power Clean

Benchmark Notes

This partner workout involves 200m rows alternating with AMRAP power cleans (135/95) until 100 total power cleans are completed. I'll analyze this by breaking down the components and comparing to Grace as the primary anchor. Movement Analysis: - 200m Row: 35-50 seconds fresh, but will be repeated multiple times - Power Clean (135/95): 2-3 seconds per rep fresh, but fatigue accumulates significantly - Partner format allows some recovery during rowing phases Using Grace (30 Clean and Jerk 135/95) as the primary anchor: - Grace L10: 90-120 sec, L5: 240-300 sec, L1: 480-600 sec - This workout has 100 power cleans vs Grace's 30 clean & jerks - Power cleans are slightly faster than clean & jerks (no jerk component) - But 100 reps vs 30 reps = 3.33x volume - Partner format provides recovery during rowing, reducing fatigue by ~15-20% Estimated breakdown: - Elite teams: ~5-6 rowing intervals, power cleans in sets of 15-20 initially, degrading to 8-12, then 5-8 - Average teams: ~6-8 rowing intervals, power cleans in sets of 10-15 initially, degrading to 5-8, then 3-5 - Novice teams: ~8-12 rowing intervals, power cleans in sets of 5-10 initially, degrading to 2-5, then singles Time calculation: - Grace anchor scaled for volume: L10 90-120 sec × 3.33 = 300-400 sec - Adjust down 15% for partner recovery benefit: 255-340 sec - Add rowing time (multiple 200m efforts): +15-30 sec - Final L10 estimate: 270-370 sec, using 270 sec Scaling from Grace proportionally: - L10: 270 sec (vs Grace 90-120) - L5: 420 sec (vs Grace 240-300) - L1: 720 sec (vs Grace 480-600) Final targets - L10: 270 sec (4:30), L5: 420 sec (7:00), L1: 720 sec (12:00)

Modality Profile

Row is monostructural cardio (M) and Power Clean is a weightlifting movement with external load (W). Two modalities split evenly.