Workout Description
For Time
Buy-In: 50 Deadlifts (275/185 lb)
Then, 5 Rounds of:
16 Single-Arm Dumbbell Push Jerks (75/55 lb)
16 calorie Row
Cash-Out: 2,000 meter Run
Why This Workout Is Very Hard
Hero WOD. Heavy deadlift buy-in (50 reps @ 275lb) followed by 5 rounds of heavy DB push jerks (75lb) and rowing, finishing with a 2km run. Very demanding on strength and conditioning.
Benchmark Times for Capt. Jennifer Casey
- Elite: <50:38
- Advanced: 50:38-46:53
- Intermediate: 46:53-40:00
- Beginner: >40:00
Training Focus
This workout develops the following fitness attributes:
- Endurance (8/10): A heavy deadlift buy-in followed by 5 rounds of heavy dumbbell work and rowing, capped with a 2km run, creates a significant endurance challenge across multiple domains.
- Strength (8/10): Deadlifts at 275/185 lbs are very heavy. Single-arm dumbbell push jerks at 75/55 lbs also demand considerable unilateral strength and stability.
- Stamina (7/10): Cycling 50 heavy deadlifts, then 80 total dumbbell push jerks and 80 calories on the rower, tests muscular stamina in the posterior chain, shoulders, and full body.
- Power (7/10): Deadlifts, dumbbell push jerks, and rowing all have significant power components, especially when trying to move efficiently under fatigue.
- Speed (4/10): While not a pure sprint, efficient cycling of lifts and a strong pace on the run and row are important for a good overall time.
- Flexibility (3/10): Requires good hamstring flexibility for deadlifts and shoulder mobility for dumbbell push jerks.
Modality Profile
A G/M workout with gymnastics (Burpees) and monostructural (Double-Unders) components.
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