Workout Description
1 mile Run
21 Clean-and-Jerks (155/105 lb)
800 meter Run
21 Clean-and-Jerks (155/105 lb)
1 mile Run
Why This Workout Is Hard
Hero WOD combining significant running (2.5 miles) with high-volume, heavy Clean-and-Jerks (42 reps @ 155lb), testing both endurance and strength under fatigue.
Benchmark Times for Abbate
- Elite: <52:30
- Advanced: 52:30-47:30
- Intermediate: 47:30-40:00
- Beginner: >40:00
Training Focus
This workout develops the following fitness attributes:
- Endurance (9/10): Multiple runs (1 mile, 800m, 1 mile) interspersed with heavy clean and jerks creates a massive cardiovascular and endurance challenge.
- Power (8/10): The clean and jerk is a classic test of explosive power. Cycling these under fatigue tests power-endurance.
- Stamina (7/10): Muscular stamina is crucial for performing 21 clean and jerks after running, and then repeating the effort.
- Strength (7/10): The 155/105 lb clean and jerk is a moderate to heavy load, requiring significant strength for 42 total reps under fatigue.
- Speed (5/10): Running pace is important, as is the speed of cycling the clean and jerks to minimize time.
- Flexibility (4/10): Good mobility is needed for efficient clean and jerk technique (front rack, overhead position, squat clean if chosen).
Modality Profile
A couplet of pure monostructural (Run) and weightlifting (Clean-and-Jerk). The running portion (2.5 miles) dominates the total time domain for most athletes, justifying a heavier weighting towards the 'M' modality.
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