Workout Description

Why This Workout Is Very Hard

Hero WOD (Partner). 2 rounds: rope climbs, long buddy carries, heavy power cleans (135lb), heavy front squats (135lb), burpees. Very demanding partner workout.

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): Rope climbs (22 total per team), buddy carries (1200m total), heavy power cleans (66 total at 135/95 lb), heavy front squats (110 total at 135/95 lb), and burpees (132 total) will exhaust grip, pulling, pushing, leg, and core stamina significantly.
• Strength (9/10): Power cleans and front squats at 135/95 lbs are heavy for the volume. Buddy carries are a significant test of carrying strength and core stability. Rope climbs require substantial pulling strength.
• Endurance (8/10): Partner WOD with two rounds involving rope climbs, long buddy carries, heavy power cleans, heavy front squats, and burpees. This will be a long, metabolically demanding event testing overall endurance even when shared.
• Power (7/10): Power cleans are an explosive movement. Burpees also have a power component. Maintaining power with heavy loads and odd objects (buddy carry) 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 cleans and front squats (front rack, squat depth), and rope climbs.

Modality Profile

A couplet of a weightlifting movement (DB Clean) and a gymnastics movement (Burpee). The stimulus is evenly split between G and W.

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