Workout Description
For Time
2 Rounds of:
3 Clean-and-Jerks (185/135 lb)
172 meter Row
86 Double-Unders
Rest 1 minute
Then, complete:
8 Devil Presses (50/35 lb)
22 Deadlifts (225/155 lb)
10 Sandbag Cleans (150/100 lb)
Why This Workout Is Very Hard
Hero WOD. Combines heavy C&J (185lb), rowing, DUs, heavy Devil Presses (50lb), heavy DLs (225lb), and very heavy Sandbag Cleans (150lb). Tests strength, power, skill, and conditioning across multiple heavy/complex movements.
Benchmark Times for DeLuzio
- Elite: <23:45
- Advanced: 23:45-21:15
- Intermediate: 21:15-18:00
- Beginner: >18:00
Training Focus
This workout develops the following fitness attributes:
- Strength (9/10): Multiple heavy lifts: C&J (185/135 lb), Devil Press (50/35 lb DBs), Deadlifts (225/155 lb), and Sandbag Cleans (150/100 lb) make this a very strength-biased WOD.
- Power (8/10): Clean-and-jerks, devil presses, and sandbag cleans are all highly explosive power movements.
- Endurance (7/10): The combination of rowing, double-unders, and multiple heavy lifting segments creates a varied and significant metabolic challenge.
- Stamina (7/10): Cycling heavy clean-and-jerks, devil presses, deadlifts, and sandbag cleans tests full-body muscular stamina, especially grip and core.
- Speed (5/10): Efficiently cycling heavy lifts and moving quickly through double-unders and rowing segments is important, but strength is a major limiter.
- Flexibility (4/10): Requires mobility for cleans, deadlifts, overhead positions in devil press, and handling the sandbag.
Modality Profile
A chipper with a monostructural component (Row, Double-Unders) and multiple heavy weightlifting movements (Clean-and-Jerks, Devil Presses, Deadlifts, Sandbag Cleans). The profile is heavily weightlifting-dominant.
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