Workout Description

Why This Workout Is Medium

While 135/95 power clean & jerks are moderately heavy, the 1-minute rest between rounds provides significant recovery. The 250m row serves as active recovery rather than adding fatigue. Seven rounds creates volume, but the built-in rest prevents major fatigue accumulation. Most average CrossFitters can maintain the barbell cycling with proper pacing, making this challenging but manageable.

Benchmark Times for WOD

• Elite: <7:00
• Advanced: 8:00-9:00
• Intermediate: 10:00-11:00
• Beginner: >18:00

Training Focus

This workout develops the following fitness attributes:

• Power (9/10): Power clean & jerks are explosive Olympic lifting movements requiring maximum power output from hips and shoulders every repetition.
• Stamina (8/10): Forty-two total power clean & jerks plus 1750m of rowing will heavily tax grip strength and muscular endurance throughout.
• Endurance (7/10): Seven rounds with rowing intervals creates significant cardiovascular demand, though one-minute rest periods provide some recovery between efforts.
• Flexibility (7/10): Power clean & jerks demand excellent shoulder, hip, and ankle mobility for proper receiving positions and overhead stability.
• Strength (6/10): 135/95lb power clean & jerks require moderate to heavy loading for most athletes, demanding significant strength output each round.
• Speed (4/10): One-minute rest allows for controlled pacing rather than sprint cycling, though transitions between movements matter for efficiency.

Movements

• Power Clean
• Jerk
• Row

Benchmark Notes

This workout consists of 7 rounds of 6 Power Clean & Jerks (135/95) + 250m Row with 1 minute rest between rounds. I'll analyze this using Grace (30 Clean and Jerk 135/95) as the primary anchor, scaling for the different rep scheme and added rowing component. Movement Analysis: - Power Clean & Jerks at 135/95: Using Grace anchor times as baseline. Grace has 30 reps total, this workout has 42 reps (7x6) at the same weight - 250m Row: Approximately 50-70 seconds per round for most athletes - 1 minute prescribed rest between rounds Round-by-Round Breakdown: Rounds 1-2: Clean & jerks at 3-4 sec/rep (fresh), 250m row at 55-65 sec Rounds 3-4: Clean & jerks slow to 4-5 sec/rep (fatigue), row maintains 55-70 sec Rounds 5-7: Clean & jerks degrade to 5-7 sec/rep (significant fatigue), row 60-75 sec Calculation for L5 (median athlete): - Round 1-2: (6×4 + 60 + 60) × 2 = 328 sec - Round 3-4: (6×4.5 + 65 + 60) × 2 = 380 sec - Round 5-7: (6×6 + 70 + 60) × 3 = 570 sec - Total: 1278 sec, but Grace L5 is 240-360 sec for 30 reps Adjusting based on Grace anchor: Grace L5 is 300 sec for 30 C&J. This workout has 42 C&J (40% more) plus rowing and rest structure. The rowing adds significant time but the rest periods help maintain power output. Scaling Grace proportionally: 300 × 1.4 = 420 sec for just the C&J portion, plus 7×60 sec rowing = 840 sec total work time. Final benchmarks anchored to Grace: - L10: 420 sec (Grace L10 scaled up proportionally) - L5: 660 sec (Grace L5 scaled with rowing component) - L1: 1080 sec (Grace L1 scaled with significant breakdown) Recap: L10 = 420 sec (7:00), L5 = 660 sec (11:00), L1 = 1080 sec (18:00)

Modality Profile

Power Clean and Jerk are weightlifting movements (2/3 = 67%), Row is monostructural cardio (1/3 = 33%), no gymnastics movements present