Workout Description
9 Rounds for Time (with a Partner)
9 Bar Muscle-Ups
11 Clean-and-Jerks (155/115 lb)
50 yard Buddy Carry
Why This Workout Is Very Hard
Hero WOD (Partner). 9 rounds: bar MU, heavy C&J (155lb), buddy carry. Very demanding skill/strength/partner work.
Training Focus
This workout develops the following fitness attributes:
- Stamina (9/10): Bar muscle-ups (81 total per team) and heavy C&J (99 total at 155/115 lb per team) will exhaust gymnastics and strength-stamina. Buddy carries add a unique and significant stamina challenge.
- Strength (9/10): Clean-and-jerks at 155/115 lbs are heavy for the volume. Bar muscle-ups require substantial relative strength. Buddy carries are a direct test of carrying strength.
- Endurance (8/10): Nine rounds for time, even with a partner, involving bar muscle-ups, heavy clean-and-jerks, and buddy carries will be a long, metabolically demanding event testing overall endurance and teamwork.
- Power (8/10): Clean-and-jerks are a primary power movement. Bar muscle-ups are explosive. Maintaining power with heavy loads and complex gymnastics 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 bar muscle-ups, clean-and-jerks (front rack, squat, overhead).
Modality Profile
A couplet of a weightlifting movement (Squat) and a gymnastics movement (Muscle-up). The stimulus is evenly split between G and W.
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