Workout Description
5 Rounds for Time
3 Cleans (225/155 lb)
200 meter Sprint
20 Kettlebell Snatches (1.5/1 pood) (10 each arm)
2 minutes Rest
Why This Workout Is Hard
Hero WOD. 5 rounds: heavy cleans (225lb), sprint, heavy KB snatches (70lb), w/ rest. Tests power/strength/conditioning intervals.
Benchmark Times for Hall
- Elite: <56:15
- Advanced: 56:15-48:45
- Intermediate: 48:45-40:00
- Beginner: >40:00
Training Focus
This workout develops the following fitness attributes:
- Power (9/10): Heavy cleans and kettlebell snatches are primary power movements. Sprints also demand explosive power. The WOD focuses on repeated power output.
- Strength (8/10): Cleans at 225/155 lbs and kettlebell snatches at 72/53 lbs are heavy, demanding significant strength for multiple reps across rounds.
- Endurance (7/10): Five rounds with 200m sprints and 2-minute rests create an interval-based cardiovascular challenge, testing recovery and repeated high-intensity efforts.
- Stamina (7/10): Cycling 3 heavy cleans and 20 heavy kettlebell snatches per round, even with rest, tests strength-stamina and grip endurance.
- Speed (7/10): 200m sprints directly test running speed. Fast cycling of heavy lifts is also crucial within work periods.
- Flexibility (4/10): Requires good mobility for the clean (squat, front rack, overhead) and kettlebell snatch (hip hinge, overhead).
Modality Profile
A pure weightlifting workout, a heavy triplet of Cleans, Front Squats, and Jerks.
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