Workout Description
3 Round For Time
30 Squat Cleans (95/65 lb)
30 Pull-Ups
800 meter Run
Why This Workout Is Hard
Hero WOD (Triplet). 3 rounds combining moderate-volume squat cleans (90 reps @ 95lb), high-volume pull-ups (90 reps), and significant running (2400m), testing conditioning and muscular/gymnastics endurance.
Benchmark Times for Badger
- Elite: <33:45
- Advanced: 33:45-31:15
- Intermediate: 31:15-27:30
- Beginner: >27:30
Training Focus
This workout develops the following fitness attributes:
- Endurance (9/10): Three rounds combining 800m runs with high-volume squat cleans and pull-ups creates a very high cardiovascular demand.
- Stamina (8/10): Muscular stamina for 30 squat cleans and 30 pull-ups per round is significant, especially under fatigue from running. Grip endurance is also key.
- Power (7/10): Squat cleans are a powerful, full-body movement. Maintaining power through 30 reps is challenging.
- Strength (6/10): Squat cleans at 95/65 lbs for 30 reps per round test strength-endurance. Pull-ups test relative pulling strength endurance.
- Speed (6/10): Running speed on the 800m segments and fast cycling of cleans and pull-ups are crucial for a good time.
- Flexibility (4/10): Requires good mobility for the front rack and full squat in cleans, and shoulder mobility for pull-ups.
Modality Profile
A balanced triplet with a weightlifting movement (Squat Cleans), a gymnastics movement (Pull-Ups), and a monostructural movement (Run).
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