Workout Description
For Time
118 Bar Facing Burpees
26 Squat Clean Thrusters (135/95 lb)
Why This Workout Is Hard
Hero WOD (Couplet). High volume burpees (118) combined with heavy squat clean thrusters (26 reps @ 135lb). Tests conditioning and strength endurance.
Benchmark Times for Dia
- 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:
- Stamina (8/10): 118 bar-facing burpees will severely tax full-body muscular stamina. Cycling 26 squat clean thrusters at 135/95 lbs demands leg, core, and shoulder stamina under heavy load.
- Strength (8/10): Squat clean thrusters at 135/95 lbs are a heavy compound lift, making this a strength-biased WOD, especially for 26 reps.
- Power (8/10): The squat clean thruster is an explosive, full-body power movement. Burpees also have a power component in the jump.
- Endurance (7/10): High-volume burpees combined with heavy squat clean thrusters creates a significant metabolic and cardiovascular challenge, demanding pacing and recovery.
- Flexibility (5/10): Requires good mobility for the front rack, full squat, and overhead position in the squat clean thruster.
- Speed (5/10): Efficiently cycling the heavy squat clean thrusters and maintaining a steady pace on the high-volume burpees is key.
Modality Profile
A G/W couplet with a gymnastics movement (Handstand Push-ups) and a weightlifting movement (Deadlifts).
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