Workout Description

Why This Workout Is Very Hard

Hero WOD. Combines significant running (1 mile + 600m) with heavy power cleans (185lb) and front squats (185lb), plus high-volume push-ups and pull-ups. Very demanding due to heavy lifts, running, and bodyweight volume.

Benchmark Times for Danny Dietz

• Elite: <55:38
• Advanced: 55:38-51:53
• Intermediate: 51:53-45:00
• Beginner: >45:00

Training Focus

This workout develops the following fitness attributes:

• Endurance (8/10): Combines a 1-mile run and a 600m run with heavy lifting and high-volume bodyweight work, creating a significant cardiovascular and metabolic challenge with a short rest period.
• Stamina (8/10): Cycling heavy power cleans (26 reps at 185/135 lbs) and front squats (28 reps at 185/135 lbs), along with 80 push-ups and 50 pull-ups, demands high levels of muscular stamina.
• Strength (8/10): Power cleans and front squats at 185/135 lbs are heavy loads, making this a strength-biased WOD. Pull-ups and push-ups test relative strength endurance.
• Power (8/10): Power cleans are a primary power movement. Front squats, when driven explosively, also contribute significantly to power output.
• Speed (5/10): Running pace and the ability to efficiently cycle heavy lifts and bodyweight movements are key. The 1-minute rest allows for some recovery but still demands good work capacity.
• Flexibility (4/10): Requires mobility for the catch in power cleans, full depth in front squats, and range of motion for pull-ups/push-ups.

Modality Profile

A 5-movement chipper. Run (M), Power Clean (W), Push-up (G), Front Squat (W), Pull-up (G). This gives 2 G, 2 W, 1 M. Profile: 40% G, 40% W, 20% M.

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