Workout Description
For Time (includes 2x 2min rest)
Run 2 miles
Rest 2 minutes
20 Squat Cleans (135/95 lb)
20 Box Jumps (24 in)
20 Walking Lunges (45 lb plate overhead)
20 Box Jumps (24 in)
20 Squat Cleans (135/95 lb)
Rest 2 minutes
Run 2 miles
Why This Workout Is Very Hard
Hero WOD (Chipper). Long runs (4 miles total), moderate squat cleans (135lb), box jumps, weighted lunges, w/ rest periods. Extreme endurance focus.
Benchmark Times for Hidalgo
- Elite: <70:00
- Advanced: 70:00-60:00
- Intermediate: 60:00-50:00
- Beginner: >50:00
Training Focus
This workout develops the following fitness attributes:
- Endurance (9/10): Two 2-mile runs sandwiching a demanding chipper, even with rest, makes this an extreme test of running endurance and overall cardiovascular capacity. Total running is 4 miles.
- Stamina (7/10): The chipper section (40 squat cleans, 40 box jumps, 20 OH lunges) tests strength-stamina, particularly in the legs and shoulders, especially when performed between long runs.
- Strength (6/10): Squat cleans at 135/95 lbs are a moderate load. Overhead lunges with a 45 lb plate test unilateral strength and stability.
- Power (5/10): Squat cleans and box jumps are power-oriented movements. Maintaining power after a 2-mile run is challenging.
- Flexibility (4/10): Requires mobility for squat cleans (front rack, squat depth) and overhead lunges (shoulder stability, lunge depth).
- Speed (4/10): Pacing the long runs is critical. Efficient movement through the chipper section during the work window is also important. The mandatory rest allows for some recovery but overall endurance is paramount.
Modality Profile
A couplet of a monostructural movement (Run) and a gymnastics movement (Squat). The structure ensures an even split between the two modalities.
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