Full Workout
4 Rounds — Every 5:00 9 cal Row 10 Front Squats (115 lb) 10 Burpees Over Bar 5 Thrusters (115 lb) 12 cal Row Target: Under 3:00 each round Time cap: 4:00 each round
Strategy
Open each round with controlled row cals — 9 cals should take roughly 45–55 seconds, not a sprint. Front squats unbroken if possible; thrusters will feel heavier in rounds 3–4, so plan 3/2 or singles early rather than failing sets. Burpees are the pace anchor — steady cadence, no stalling at the bar.
The closing 12 cal row is where rounds are won or lost. If you finish the barbell work in 2:15, you have 45 seconds of buffer before the next round. Use it to breathe, not to coast. Target sub-3:00 with at least 60 seconds rest before the next interval.
Scaling
- Reduce barbell load to 95/65 lb or 75/55 lb
- Reduce burpees to 6–8 reps
- Reduce row calories if the target time is unrealistic
- Keep at least 60 seconds of rest each round if possible
My Result
Within the 4:00 cap — all 4 rounds finished before time cap. Sub-3:00 target not met.
Why I Recommend It
This WOD is a great test of barbell stamina and aerobic recovery. The front squat and thruster pairing creates heavy leg fatigue, while the two rowing segments force athletes to control breathing before and after barbell work. It reads like a simple triplet but exposes poor barbell pacing fast.
Common Mistakes
- Racing the opening row. Legs are pre-fatigued before front squats — pace the erg.
- Unbroken thrusters too early. Round 1 unbroken often means round 3 singles and a missed time cap.
- Treating rest as optional. Starting the next round under 30 seconds rest turns this into a failed engine test.
- Ignoring the 12 cal finish. Slowing the final row pushes you into the next round already behind.