Workout Description

Why This Workout Is Hard

While 135/95lb power cleans are moderate weight for most CrossFitters, the 9-round continuous format with minimal rowing recovery creates significant barbell fatigue accumulation. The 250m row provides insufficient rest between heavy pulling movements, causing grip and posterior chain breakdown. Total volume of 45 power cleans at this weight under fatigue will force most athletes to break sets frequently, extending time domain into the challenging 15-20+ minute range.

Benchmark Times for WOD

• Elite: <12:00
• Advanced: 13:00-14:00
• Intermediate: 15:00-17:00
• Beginner: >30:00

Training Focus

This workout develops the following fitness attributes:

• Endurance (8/10): Nine rounds of rowing and power cleans creates significant cardiovascular demand with minimal rest, testing aerobic capacity throughout.
• Stamina (7/10): Forty-five total power cleans combined with 2,250m of rowing will heavily tax grip strength and muscular endurance.
• Power (7/10): Power cleans are explosive hip extension movements requiring rapid force development from floor to catch position.
• Strength (6/10): 135/95lb power cleans require moderate strength levels, though not maximal loads for most athletes.
• Speed (6/10): Fast transitions between rowing and barbell work, plus maintaining quick turnover on both movements under fatigue.
• Flexibility (4/10): Power cleans demand good hip, ankle, and thoracic mobility for proper receiving position and full extension.

Movements

• Power Clean
• Row

Scaling Options

Reduce weight to 115/75 lbs or 95/65 lbs. Substitute front squats or deadlifts if power clean technique isn't solid. Reduce rowing distance to 200m or 150m. Consider reducing to 7 rounds to maintain intensity.

Scaling Explanation

Scale weight if you can't perform 3+ unbroken power cleans at the prescribed load when fresh. Scale volume if workout will exceed 25 minutes. Priority is maintaining good lifting mechanics under fatigue - better to go lighter and move well than compromise form with heavy weight.

Intended Stimulus

Moderate-duration glycolytic workout lasting 15-25 minutes. Tests aerobic power with repeated strength efforts under accumulated fatigue. Primary challenge is maintaining power clean technique while managing lactate buildup from rowing intervals.

Coach Insight

Pace the row at 80-85% effort - save energy for power cleans which will be the limiting factor. Break power cleans early and often - consider singles or doubles from round 3 onward. Focus on full hip extension and fast elbows under the bar. Rest 10-15 seconds between rowing and lifting to transition properly. Most athletes will slow significantly after round 5-6.

Benchmark Notes

9 Rounds of 250m Row + 5 Power Cleans (135/95). Base times per round: 250m row = 85-90 sec elite to 110-120 sec recreational; 5 Power Cleans (135) = 10-12 sec elite to 20-25 sec recreational. Round 1-2: 95-115 sec per round (fresh state). Round 3-4: 105-125 sec (1.1x fatigue). Round 5-6: 115-135 sec (1.2x fatigue). Round 7-9: 125-150 sec (1.3-1.5x fatigue due to accumulated grip fatigue and posterior chain loading). Transitions between row and barbell: 3-8 sec depending on level. Total calculation: L10 (elite) = 9 rounds × 80 sec average = 720 sec; L5 (average) = 9 rounds × 113 sec average = 1020 sec; L1 (beginner) = 9 rounds × 200 sec average = 1800 sec. Power cleans at 135/95 will cause significant set breaking after round 4-5, with recreational athletes doing singles by round 7+.

Modality Profile

Row is monostructural cardio (M) and Power Clean is a weightlifting movement with external load (W). Two modalities present, so 50/50 split.