Workout Description
For Time
Buy-In: 73 calorie Row
Then, 12 Rounds of:
7 Thrusters (115/75 lb)
5 Bar Facing Burpees
17 Double-Unders
Cash-Out: 70 calorie Row
Why This Workout Is Hard
Hero WOD. Long row buy-in/cash-out (~140 cal total) sandwiching 12 rounds of moderate thrusters (115lb), burpees, and DUs. Tests conditioning and barbell cycling endurance.
Benchmark Times for Detective Familia
- Elite: <43:45
- Advanced: 43:45-41:15
- Intermediate: 41:15-36:00
- Beginner: >36:00
Training Focus
This workout develops the following fitness attributes:
- Endurance (8/10): A significant row buy-in and cash-out, sandwiching 12 rounds of thrusters, burpees, and double-unders, creates a high cardiovascular endurance demand.
- Stamina (7/10): 12 rounds of thrusters, burpees, and double-unders test muscular stamina in the legs, shoulders, and core, as well as calf/coordination stamina for DUs.
- Power (6/10): Thrusters and the jump in burpees are power components. Rowing also demands power per stroke.
- Speed (6/10): Maintaining a strong pace on the rows and cycling quickly through the triplet with efficient transitions is crucial.
- Strength (5/10): Thrusters at 115/75 lbs provide a moderate strength-endurance challenge over 12 rounds.
- Flexibility (3/10): Requires squat depth and front rack mobility for thrusters, and basic mobility for burpees.
Modality Profile
A chipper with monostructural (Row, Double-Unders, Burpees) and weightlifting (Thrusters) components. The profile is an even M/W split.
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