2026-03-21

• Overview: This is a long, grinding workout that will challenge your ability to sustain effort when fatigued. Expect the row to be demanding and the clean & jerks to tax your forearms and shoulders. The burpee pull-ups will be easy to slow down on — stay engaged here. The goal is consistent splits across all three rounds.
• Choose a row distance you can complete in 4 minutes or less. Each full round should take no longer than 6-8 minutes.
• Single Dumbbell Hang Clean & Jerks: Use a single dumbbell and alternate arms every 5 reps (15 reps total per arm). These are from the hang position, so the dumbbell should not touch the ground between reps. Choose a weight you can complete within 2-3 sets.
• Burpee Pull-ups: Choose a bar height just out of fingertip reach. Find a pace that supports unbroken, continuous movement in each set. You may jump into either a strict or kipping pull-up.
• Intended Intensity: RPE 7-8
• Target Loading: Light-Moderate
• Fitness Attribute Improved: Aerobic Power [Lactate Threshold]
• Target Score: 18-23 Minutes

* If time-capped, add 1s to your score for every incomplete rep.

• Row: Start the first ~10 calories strong, then settle into a hard but sustainable pace (RPE 6-8). Don't sprint the first row. Try to keep all three row efforts within 10-15 seconds of each other. Keep your upper body relaxed to save your grip.
• Dumbbell Hang Clean & Jerks: Keep the dumbbell close to your body and use your hips for power rather than just muscling it up.
• Start your burpee standing directly under the pull-up bar. Your hands should land a foot or two in front of the pull-up bar, so when your feet come back up, they're directly under the pull-up bar. This should allow you to immediately jump vertically to the bar. After you finish your pull-up, drop directly to the floor, using gravity to assist. Ride your momentum down to the ground, stand up, and then take a pause there if needed.
• Pacing: Round 1 should feel slightly conservative because you'll be fresh, and round 2 (and into round 3) will be more challenging to hold the same paces. Start your final push partway through your last set of clean & jerks, with an even bigger push for the final 5-10 burpee pull-ups.

60/48 CALORIE ROW

• 4:30 Time Cap
• 50/40 Calorie Ski
• 60/48 Calorie Bike Erg
• 50/40 Calorie Echo Bike
• 800m Run
• 3:45 Effort on Treadmill/Runner

SINGLE DUMBBELL HANG CLEAN & JERK

• Reduce Loading/Reps
• Dumbbell Snatch
• Kettlebell Swing
• Barbell Hang Clean & Jerk, 75 / 55 lb

BURPEE PULL-UPS

• Reduce Reps/Bar Height
• Burpees to a Target
• Burpee Ring Pull-ups
• Regular Burpees
• Strict Pull-ups
• Same Calorie Ski or Bike Erg

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[TEAMS OF 2 VERSION]
On the 8:00 x 3 Rounds:
20 Burpee Pull-ups
60 Single Dumbbell Hang Clean & Jerks
Calorie Row in Remaining Time

Score: Total Row Calories

• Notes: One partner works at a time, switching out as you'd like. Choose a dumbbell weight you can complete at least 10 reps at a time. Teams should have at least 3 minutes on the rower each round.
• Target Score: 150-300 Calories

3:00 Easy Row, Building in Pace

10 Dumbbell Deadlifts (Light)
10 Dumbbell Push Press (Light)
10 Single DB Hang Clean & Jerks (Light)
6 Burpees
5 Kip Swings + 5 Pull-ups

2 Rounds:
0:30 Moderate Row
6 Single DB Hang Clean & Jerks (Workout Weight)
3 Burpee Pull-ups

Finish: 0:30 Hard Row