Workout Description
For Time
1 Squat Clean (185/135 lb)
10 Parallette Handstand Push-Ups
2 Squat Cleans (185/135 lb)
9 Parallette Handstand Push-Ups
3 Squat Cleans (185/135 lb)
8 Parallette Handstand Push-Ups
4 Squat Cleans (185/135 lb)
7 Parallette Handstand Push-Ups
5 Squat Cleans (185/135 lb)
6 Parallette Handstand Push-Ups
6 Squat Cleans (185/135 lb)
5 Parallette Handstand Push-Ups
7 Squat Cleans (185/135 lb)
4 Parallette Handstand Push-Ups
8 Squat Cleans (185/135 lb)
3 Parallette Handstand Push-Ups
9 Squat Cleans (185/135 lb)
2 Parallette Handstand Push-Ups
10 Squat Cleans (185/135 lb)
1 Parallette Handstand Push-Up
Why This Workout Is Very Hard
Hero WOD (Ladder). Descending/ascending reps: heavy squat cleans (185lb), parallette HSPU. Extreme gymnastics/strength demand.
Benchmark Times for J.J.
- Elite: <32:30
- Advanced: 32:30-27:30
- Intermediate: 27:30-22:30
- Beginner: >22:30
Training Focus
This workout develops the following fitness attributes:
- Strength (9/10): Squat cleans at 185/135 lbs are heavy. Parallette HSPU (especially with a deficit if implied by "parallette") require very high relative upper body pressing strength and stability.
- Stamina (8/10): Performing 55 total heavy squat cleans (185/135 lb) and 55 parallette handstand push-ups tests extreme strength-stamina in both lifting and high-skill gymnastics pushing.
- Power (7/10): Squat cleans are a primary power movement. Maintaining power and technique with heavy loads across many reps is tested.
- Endurance (6/10): The descending/ascending rep scheme of heavy squat cleans and parallette HSPU, while not continuous cardio, creates a significant metabolic stress due to the high skill and strength demand per rep.
- Flexibility (5/10): Requires good mobility for squat cleans (front rack, full squat) and excellent shoulder/wrist mobility for parallette HSPU.
- Speed (4/10): While not a pure sprint, efficient cycling of reps and minimizing rest between transitions is important. The primary challenge is strength and skill endurance.
Modality Profile
A couplet of a weightlifting movement (Squat Clean) and a high-skill gymnastics movement (Parallette HSPU). The stimulus is evenly split between G and W.
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