OtherAdvancedHero~17 min
Rock
3 rounds of:
In 5 minutes:
Complete as many rounds as possible of:
10power cleans (135/95 lb)12burpees14box jumps (24/20 in)20sit-upsmax-calorieRow (row remaining time for max distance)
Rest 1 minute
Time Cap: 17 min
Equipment
BarbellBoxRowing Machine
Workout Details
- Stimulus
- Three identical 5-minute AMRAPs separated by 1-minute rests. Each AMRAP begins with a fixed sequence of power cleans, burpees, box jumps, and sit-ups — then any remaining time is spent rowing for max distance. The row at the end rewards athletes who move efficiently through the barbell and bodyweight work. Score is combined distance across all three rowing efforts.
- Score Type
- Rounds Reps
- Rep Scheme
- Fixed