Workout Description
For Time
30 GHD Sit-Ups
15 Squat Cleans (155/105 lb)
24 GHD Sit-Ups
12 Squat Cleans (155/105 lb)
18 GHD Sit-Ups
9 Squat Cleans (155/105 lb)
12 GHD Sit-Ups
6 Squat Cleans (155/105 lb)
6 GHD Sit-Ups
3 Squat Cleans (155/105 lb)
Why This Workout Is Hard
Hero WOD (Descending/Ascending Ladder). GHD sit-ups, heavy squat cleans (155lb). Tests core/strength endurance.
Benchmark Times for Jorge
- 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:
- Stamina (8/10): High total volume of GHD sit-ups (90 reps) will severely test core and hip flexor stamina. Cycling 45 total heavy squat cleans (155lb) demands significant leg, back, and grip stamina.
- Strength (8/10): Squat cleans at 155/105 lbs are a heavy load for this volume. GHD sit-ups also require substantial core strength.
- Endurance (7/10): The descending ladder of GHD sit-ups and heavy squat cleans (155/105 lb) creates a significant metabolic challenge, testing core strength and heavy lifting capacity under fatigue.
- Power (7/10): Squat cleans are a primary power movement. Maintaining explosive power for 45 reps under accumulating core fatigue is key.
- Flexibility (5/10): Requires good hip flexor and spinal mobility for GHDs, and excellent front rack, hip, and ankle mobility for heavy squat cleans.
- Speed (5/10): Efficient cycling of heavy cleans and minimizing rest between movements is important for a good time, but managing core fatigue and load is paramount.
Modality Profile
A couplet of a monostructural movement (Run) and a gymnastics movement (Rope Climb). The stimulus is evenly split between G and M.
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