Workout Description

Why This Workout Is Very Hard

Hero WOD (Descending Ladder). Combines moderate squat cleans, DUs, heavy deadlifts (185lb), and box jumps, with a 50m bear crawl starting each round. Very demanding due to movement variety, heavy DLs, and bear crawl fatigue.

Benchmark Times for Carse

• Elite: <50:38
• Advanced: 50:38-46:53
• Intermediate: 46:53-41:30
• Beginner: >41:30

Training Focus

This workout develops the following fitness attributes:

• Endurance (8/10): The descending ladder format with a 50m bear crawl starting each of the 7 rounds, combined with squat cleans, double-unders, deadlifts, and box jumps, creates a grueling endurance test.
• Stamina (8/10): High total volume of heavy deadlifts (84 reps at 185/135 lbs) and squat cleans (84 reps at 95/65 lbs) severely taxes muscular stamina. Double-unders and box jumps add to leg and core fatigue. Bear crawls challenge shoulder and core stamina.
• Strength (7/10): Deadlifts at 185/135 lbs and squat cleans at 95/65 lbs are significant strength components, especially with the accumulated volume.
• Power (7/10): Squat cleans and box jumps are primary power movements. Deadlifts can also be explosive. Double-unders require plyometric power.
• Speed (5/10): While not a pure sprint, efficient cycling of all movements and quick transitions are crucial, especially with the bear crawl adding time to each round.
• Flexibility (4/10): Requires mobility for squat cleans (front rack, full squat), deadlifts (hamstrings), and bear crawls (hip/shoulder mobility).

Modality Profile

A triplet of two weightlifting movements (Squat Clean, Deadlift) and one gymnastics movement (Double-Under). Profile: 67% W, 33% G.

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