Workout Description
5 Rounds for Time
31 Back Squats (135/95 lb)
12 Power Cleans (185/135 lb)
Why This Workout Is Very Hard
Hero WOD (Couplet). 5 rounds combining high-volume moderate-weight back squats (155 reps @ 135lb) with heavy power cleans (60 reps @ 185lb), creating a significant strength and endurance challenge.
Benchmark Times for Alexander
- Elite: <47:30
- Advanced: 47:30-42:30
- Intermediate: 42:30-36:00
- Beginner: >36:00
Training Focus
This workout develops the following fitness attributes:
- Stamina (8/10): High volume of back squats at a significant load, plus power cleans, tests leg and posterior chain stamina.
- Strength (8/10): 31 back squats at 135/95lb per round is a major strength component; power cleans also require good strength.
- Endurance (7/10): 5 rounds with heavy back squats and moderate power cleans will be cardiovascularly taxing.
- Power (7/10): Power cleans are an explosive movement; driving out of heavy back squats also involves power.
- Speed (5/10): Cycling reps efficiently, especially the power cleans, and managing rest between heavy squat sets.
- Flexibility (4/10): Full squat depth for back squats; mobility for power clean rack position.
Modality Profile
A pure weightlifting couplet, combining high-volume back squats and heavy power cleans.
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