Workout Description
3 Rounds For Time
5 Rope Climbs (15 ft)
25 Back Squats (185/135 lb)
Why This Workout Is Very Hard
Hero WOD (Couplet). Combines high-skill gymnastics (15 total rope climbs) with heavy back squats (75 reps @ 185lb), demanding significant upper body pulling strength, grip endurance, and leg strength/endurance.
Benchmark Times for Brian
- Elite: <28:45
- Advanced: 28:45-26:15
- Intermediate: 26:15-22:30
- Beginner: >22:30
Training Focus
This workout develops the following fitness attributes:
- Stamina (9/10): Performing 15 total Rope Climbs will exhaust upper body pulling and grip stamina. 75 total Back Squats at 185/135 lbs will severely tax leg and core strength-stamina. The combination is brutal.
- Strength (9/10): Rope Climbs require significant upper body pulling strength. Back Squats at 185/135 lbs for 25 reps per round are a very heavy load testing leg strength endurance. This WOD is very strength-dominant.
- Endurance (8/10): Hero WOD (Couplet). Combines high-skill gymnastics (5 Rope Climbs per round, 15 total) with heavy back squats (25 reps @ 185/135lb per round, 75 total). This is an exceptionally demanding test of upper body pulling strength/grip endurance and leg strength/endurance, creating significant metabolic stress.
- Power (6/10): Explosive pulls on rope climbs and driving up from heavy back squats utilize power. Maintaining power output through 3 rounds of such demanding work is key.
- Flexibility (4/10): Requires hip/shoulder mobility for efficient rope climbs and full squat depth for heavy back squats.
- Speed (4/10): Focus is on completing challenging, high-skill/heavy movements. Efficient technique on rope climbs and managing heavy squats safely and effectively are more critical than raw speed.
Modality Profile
A classic, brutal couplet of a high-skill gymnastics movement (Rope Climb) and a heavy weightlifting movement (Back Squat). The stimulus is evenly divided between G and W.
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