Workout Description
5 Rounds For Time
5 Power Cleans (135/95 lb)
10 Front Squats (135/95 lb)
5 Jerks (135/95 lb)
20 Pull-Ups
90 seconds Rest
Why This Workout Is Hard
Hero WOD. 5 rounds: moderate barbell complex (PC, FS, Jerk @ 135lb), pull-ups, w/ rest. Tests strength endurance/conditioning intervals.
Benchmark Times for Hammer
- Elite: <65:00
- Advanced: 65:00-55:00
- Intermediate: 55:00-45:00
- Beginner: >45:00
Training Focus
This workout develops the following fitness attributes:
- Stamina (8/10): Cycling 5 power cleans, 10 front squats, and 5 jerks (all at 135/95 lb) plus 20 pull-ups per round for 5 rounds tests strength-stamina in the lifts and high-volume pulling endurance.
- Endurance (7/10): Five rounds of a barbell complex and pull-ups, with 90 seconds rest, creates a demanding interval-style workout testing cardiovascular recovery and repeated effort.
- Strength (7/10): The 135/95 lb load for the barbell complex is moderate-heavy, requiring good strength to maintain form and speed across multiple rounds. Pull-ups test relative pulling strength.
- Power (7/10): Power cleans and jerks are explosive movements. Maintaining power output through the complex and into pull-ups is tested.
- Speed (6/10): Efficiently cycling the barbell complex and pull-ups within each work interval is crucial. The rest allows for higher intensity per round.
- Flexibility (4/10): Requires mobility for power cleans, front squats (front rack, squat depth), and jerks (overhead).
Modality Profile
A G/W workout with a gymnastics movement (Pull-ups) and a weightlifting movement (Power Cleans, Push Jerks).
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