Workout Description
For Time (with a Partner):
106 Deadlifts (135/95 lb)
Then, 7 rounds of:
3 Rope Climbs (15 ft)
15 Thrusters (135/95 lb)
15 Kettlebell Swings (70/53 lb)
Then, 400 meter Run with a plate (together, both partners carry a plate (45/25 lb))
Why This Workout Is Very Hard
Hero WOD (Partner). Heavy DL buy-in (135lb), 7 rounds (rope climbs, heavy thrusters 135lb, heavy KB swings 70lb), loaded run cash-out. Very demanding weight/skill/volume even for partners.
Benchmark Times for Goose
- Elite: <55:39
- Advanced: 55:39-51:54
- Intermediate: 51:54-45:01
- Beginner: >45:01
Training Focus
This workout develops the following fitness attributes:
- Stamina (9/10): Very high muscular stamina demand. Rope climbs (21 total per team), heavy thrusters (105 total at 135/95 lb per team), and heavy KB swings (105 total at 70/53 lb per team) will exhaust grip, pulling, pushing, leg, and posterior chain stamina.
- Strength (9/10): Deadlifts at 135/95 lb for 106 reps (shared) is significant. Thrusters at 135/95 lb and KB swings at 70/53 lb are very heavy for the given rep scheme. Rope climbs require substantial pulling strength. Loaded run adds to strength demand.
- Endurance (8/10): Partner WOD with a heavy deadlift buy-in, 7 rounds of a demanding triplet (rope climbs, heavy thrusters, heavy KB swings), and a loaded run cash-out. This will be a long, metabolically taxing event even with a partner.
- Power (8/10): Thrusters and kettlebell swings are explosive movements. Rope climbs can involve powerful pulls. Maintaining power output with heavy loads is key.
- Speed (5/10): Efficient transitions between partners and movements are crucial. While loads are heavy, cycling reps quickly when working contributes to a better overall time.
- Flexibility (4/10): Requires mobility for thrusters (front rack, squat), KB swings (hip hinge), rope climbs, and deadlifts.
Modality Profile
A complex partner WOD. DL (W), Rope Climb (G), Thruster (W), KBS (W), Run (M). This gives 3 W, 1 G, 1 M. Profile: 60% W, 20% G, 20% M.
Similar Workouts to Goose
If you enjoy Goose, you might also like these similar CrossFit WODs:
- Danny Dietz (91% similar) - For Time
1 mile Run
26 Power Cleans (185/135 lb)
80 Push-Ups
1 minute Rest
600 meter Run
28 Front Sq...
- Lee (91% similar) - 5 Rounds For Time
400 meter Run
1 Deadlift (345/225 lb)
3 Squat Cleans (185/135 lb)
5 Push Jerks (18...
- The Seven (90% similar) - 7 Rounds for Time
7 Handstand Push-Ups
7 Thrusters (135/95 lb)
7 Knees-to-Elbows
7 Deadlifts (245/16...
- The Lyon (90% similar) - 5 Rounds for Time
7 Squat Cleans (165/115 lb)
7 Shoulder-to-Overheads (165/115 lb)
7 Burpee Chest-to...
- The Juicy (90% similar) - For Time (in a Team of 3)
10 Clean-and-Jerks
400 meter Barbell Carry
10 Clean-and-Jerks
400 meter Sl...
- Matt 16 (90% similar) - For Time
16 Deadlifts (275/185 lb)
16 Hang Power Cleans (185/135 lb)
16 Push Presses (135/95 lb)
800...
- Bruck (90% similar) - 4 Rounds For Time
400 meter Run
24 Back Squats (185/135 lb)
24 Jerks (135/95 lb)...
- Willy (90% similar) - 3 Rounds For TIme
800 meter Run
5 Front Squats (225/155 lb)
200 meter Run
11 Chest-to-Bar Pull-Ups
4...
These WODs similar to Goose share comparable training demands, time domains, and movement patterns.