Workout Description

Why This Workout Is Very Hard

Hero WOD. Massive volume (25 rounds, 350 reps) of moderately heavy barbell cycling (HPC, FS, S2OH @ 135lb) followed by a long row cash-out (2015m). Exceptionally demanding.

Benchmark Times for Brian Moore

• Elite: <63:45
• Advanced: 63:45-61:15
• Intermediate: 61:15-52:30
• Beginner: >52:30

Training Focus

This workout develops the following fitness attributes:

• Stamina (10/10): Cycling 14 barbell movements per round (HPC, FS, S2OH) for 25 rounds at 135/95 lbs will utterly exhaust full-body muscular endurance, particularly grip, back, legs, and shoulders, before even starting the 2km row.
• Endurance (9/10): Hero WOD. Massive volume (25 rounds, 350 total barbell reps) of moderately heavy barbell cycling (5 HPC, 5 FS, 4 S2OH @ 135/95lb) followed by a long 2015m row cash-out. Exceptionally demanding on strength endurance, barbell cycling proficiency, and cardiovascular capacity.
• Strength (7/10): Barbell movements at 135/95 lbs are a moderate load, but the extreme volume (350 reps) makes this a significant test of strength endurance and the ability to maintain technique under immense fatigue.
• Power (6/10): Hang Power Cleans and Shoulder-to-Overheads are explosive movements. Maintaining power output through 25 rounds of barbell cycling is a major challenge.
• Flexibility (4/10): Requires mobility for hang power cleans (catch), front squats (rack, squat), and shoulder-to-overheads. Basic rowing mobility.
• Speed (3/10): Pacing is absolutely critical for this ultra-volume WOD. Efficient barbell cycling is key, but the primary challenge is enduring 25 rounds and then a long row. This is not a sprint.

Modality Profile

An extreme volume workout. The vast majority of the work is a 25-round barbell complex (W). The row at the end is a significant monostructural cash-out, but the barbell cycling defines the workout. Profile: 75% W, 25% M.

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