Workout Description
3 Rounds For Time
800 meter Run
30 Dumbbell Squat Cleans (2x50/35 lb)
30 Burpees
Why This Workout Is Hard
Hero WOD (Triplet). 3 rounds: run, heavy DB squat cleans (50lb), burpees. Tests conditioning/strength endurance.
Benchmark Times for Helton
- Elite: <46:15
- Advanced: 46:15-38:45
- Intermediate: 38:45-31:30
- Beginner: >31:30
Training Focus
This workout develops the following fitness attributes:
- Endurance (8/10): Three rounds, each with an 800m run, heavy dumbbell squat cleans, and burpees, create a significant cardiovascular and muscular endurance challenge.
- Stamina (8/10): Performing 90 total dumbbell squat cleans (2x50/35 lb) and 90 burpees, interspersed with 800m runs, will heavily tax leg, shoulder, and full-body muscular stamina.
- Strength (7/10): Dumbbell squat cleans with two 50/35 lb dumbbells are a heavy load, testing strength endurance for 30 reps per round.
- Power (7/10): Dumbbell squat cleans are an explosive movement. Burpees also have a power component. Maintaining power output with heavy dumbbells and running fatigue is key.
- Speed (5/10): Maintaining a good pace on the 800m runs and cycling efficiently through the heavy DB work and burpees is important for overall time.
- Flexibility (4/10): Requires mobility for the squat clean (full squat, front rack) and basic mobility for running and burpees.
Modality Profile
A triplet combining one movement from each modality: Run (M), DB Squat Clean (W), and Burpee (G). The stimulus is evenly distributed.
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