Workout Description
5 Rounds For Time
12 Deadlifts (225/155 lb)
20 Pull-Ups
12 Clean-and-Jerks (135/95 lb)
20 Knees-to-Elbows
Why This Workout Is Very Hard
Hero WOD. 5 rounds combining heavy deadlifts (225lb), pull-ups, moderate C&J (135lb), and KTE. High volume across heavy lifting and challenging gymnastics makes it very demanding.
Benchmark Times for Desforges
- Elite: <45:38
- Advanced: 45:38-41:53
- Intermediate: 41:53-36:00
- Beginner: >36:00
Training Focus
This workout develops the following fitness attributes:
- Stamina (8/10): High volume of pull-ups and KTE taxes grip and core/pulling stamina. Cycling heavy deadlifts and moderate C&Js tests full-body muscular stamina.
- Strength (8/10): Deadlifts at 225/155 lbs and Clean-and-Jerks at 135/95 lbs are substantial loads, making this a strength-heavy WOD. Pull-ups and KTE require good relative strength.
- Endurance (7/10): Five rounds of heavy deadlifts, pull-ups, moderate clean-and-jerks, and KTE creates a significant metabolic challenge due to the combination of load and gymnastics volume.
- Power (7/10): Clean-and-jerks are a primary power movement. Deadlifts can also be performed explosively.
- Speed (5/10): Efficiently cycling heavy lifts and gymnastics movements is key, but strength and stamina under load are major factors.
- Flexibility (4/10): Requires mobility for deadlifts, cleans (front rack/squat), jerks (overhead), pull-ups, and KTE (hamstrings/hip flexors).
Modality Profile
A G/W workout with two gymnastics movements (Pull-Ups, Knees-to-Elbows) and two weightlifting movements (Deadlifts, Clean-and-Jerks).
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