Workout Description
5 Rounds
12 Deadlifts (155/105 lb)
9 Hang Power Cleans (155/105 lb)
6 Push Jerks (155/105 lb)
Why This Workout Is Hard
Hero WOD (Triplet). 5 rounds of heavy barbell cycling (DL, HPC, Jerk @ 155lb). Tests strength endurance, grip, and barbell proficiency under fatigue.
Benchmark Times for DT
- Elite: <15:45
- Advanced: 15:45-13:15
- Intermediate: 13:15-10:00
- Beginner: >10:00
Training Focus
This workout develops the following fitness attributes:
- Stamina (8/10): Cycling 12 deadlifts, 9 hang power cleans, and 6 push jerks for 5 rounds heavily taxes grip, back, leg, and shoulder stamina.
- Strength (8/10): The 155/105 lb load is significant across all three movements, making this a strength-endurance focused WOD.
- Power (8/10): Hang power cleans and push jerks are primary power movements. Deadlifts can also be performed explosively.
- Speed (7/10): Fast and efficient cycling of the barbell complex with minimal rest is crucial for a good time.
- Endurance (6/10): Five rounds of a heavy barbell complex (155/105 lb) is metabolically demanding, testing cardiovascular fitness under load.
- Flexibility (4/10): Requires mobility for deadlifts, hang power cleans (catch position), and push jerks (overhead position).
Modality Profile
A classic pure weightlifting workout, a barbell complex of Deadlifts, Hang Power Cleans, and Push Jerks.
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