Workout Description
For Time
30 Clean-and-Jerks (135/95 lb)
1 mile Run
10 Rope Climbs (15 ft)
1 mile Run
100 Burpees
Why This Workout Is Very Hard
Hero WOD (Chipper). Heavy C&J (135lb), 2 miles run, 10 rope climbs, 100 burpees. Very demanding across multiple domains/high volume.
Benchmark Times for Glen
- Elite: <80:38
- Advanced: 80:38-76:53
- Intermediate: 76:53-67:30
- Beginner: >67:30
Training Focus
This workout develops the following fitness attributes:
- Endurance (9/10): A long chipper with 30 heavy C&J, two 1-mile runs, 10 rope climbs, and 100 burpees is an extreme test of cardiovascular fitness and overall endurance across multiple modalities.
- Stamina (9/10): High volume of burpees (100), rope climbs (10), and cycling 30 heavy clean-and-jerks (135/95 lb) will severely tax muscular stamina in the full body, grip, pulling muscles, legs, and shoulders.
- Strength (7/10): Clean-and-jerks at 135/95 lbs are a moderate-heavy load for 30 reps. Rope climbs require significant upper body pulling strength.
- Power (7/10): Clean-and-jerks are a primary power movement. Burpees and the initial pulls on rope climbs also have power components. Sustaining power through this long WOD is challenging.
- Flexibility (4/10): Requires mobility for clean-and-jerks (squat, front rack, overhead), rope climbs (hip/shoulder mobility), and burpees.
- Speed (4/10): Pacing is critical. While efficient movement is important, this WOD is more about sustained effort and managing fatigue over a long duration than outright speed on any single element.
Modality Profile
A 4-movement chipper. C&J (W), Run (M), Rope Climb (G), Burpee (G). This gives 2 G, 1 W, 1 M. Profile: 50% G, 25% W, 25% M.
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