Workout Description

Why This Workout Is Very Hard

Hero WOD (30 min AMRAP). Combines DU skill, heavy squat cleans (155lb), and push-ups. The heavy cleans over a long duration make this exceptionally demanding on strength endurance and conditioning.

Training Focus

This workout develops the following fitness attributes:

• Endurance (9/10): Hero WOD (30 min AMRAP). Combines DU skill, heavy squat cleans (155/110lb), and hand release push-ups. The heavy cleans performed repeatedly over a long duration make this exceptionally demanding on strength endurance and overall conditioning.
• Stamina (9/10): Cycling 8 heavy squat cleans and 11 hand release push-ups, interspersed with 30 DUs, for 30 minutes will severely tax full-body lifting stamina (cleans), pushing stamina (push-ups), and cardio/skill stamina (DUs).
• Strength (8/10): Squat cleans at 155/110 lbs are a heavy load for 8 reps in an AMRAP context. This WOD has a very strong strength endurance component, testing the ability to lift heavy repeatedly for a long time.
• Power (7/10): Squat cleans are a primary power movement. Double-unders are plyometric. Maintaining power output for heavy cleans throughout a 30-minute AMRAP is a significant challenge.
• Flexibility (6/10): Requires excellent hip, ankle, and front rack mobility for heavy squat cleans. Basic mobility for push-ups and DUs.
• Speed (4/10): Pacing is crucial for a 30-minute AMRAP with heavy lifts. Efficient cycling of cleans and DUs is important, but managing fatigue to maintain technique on heavy cleans is paramount.

Modality Profile

An M/W couplet with a monostructural movement (Run) and a weightlifting movement (Power Snatches).

Similar Workouts to Baz

If you enjoy Baz, you might also like these similar CrossFit WODs:

• Brutus (89% similar) - For Time 1-2-3-4-5-6-7-8-9-10 reps of: Hang Power Cleans (40% BW) Overhead Squats (40% BW) Ring Dips...
• Big Sexy (89% similar) - 5 Rounds For Time 6 Deadlifts (315/205 lb) 6 Burpees 5 Cleans (225/155 lb) 5 Chest-to-Bar Pull-Ups 4...
• Bruck (89% similar) - 4 Rounds For Time 400 meter Run 24 Back Squats (185/135 lb) 24 Jerks (135/95 lb)...
• Thanksgiving Throwdown (89% similar) - EMOM for 30 minutes Complete 5 Rounds of Each Movement: 5 Front Squats (75% BW) Rest in 1 minute. 5 ...
• Luke (89% similar) - For Time 400 meter Run 15 Clean-and-Jerks (155/105 lb) 400 meter Run 30 Toes-to-Bars 400 meter Run 4...
• Painstorm XXXV (89% similar) - For Time Buy-In: Max Unbroken Thrusters (75% BW) Muscle-Ups* Then AMRAP in 30 minutes of: 250 meter...
• Assault On Linda (88% similar) - For Time 10-9-8-7-6-5-4-3-2-1 Reps of each: Calorie Assault Air Bike Deadlifts (1.5 x Bodyweight) Be...
• Assault Downhill (88% similar) - AMRAP in 30 minutes 30 calorie Assault Air Bike 24 Ground-to-Overheads (45/25 lb) 18 Knees-to-Elbows...

These WODs similar to Baz share comparable training demands, time domains, and movement patterns.