Workout Description
For Time
21 Overhead Squats (95/65 lb)
42 Pull-Ups
15 Overhead Squats (95/65 lb)
30 Pull-Ups
9 Overhead Squats (95/65 lb)
18 Pull-Ups
Why This Workout Is Medium
Hero WOD (Ladder). Moderate OHS (95lb), pull-ups. Tests moderate lifting/gymnastics endurance.
Benchmark Times for Josh
- Elite: <20:30
- Advanced: 20:30-17:30
- Intermediate: 17:30-14:00
- Beginner: >14:00
Training Focus
This workout develops the following fitness attributes:
- Stamina (7/10): Cycling 45 overhead squats and 90 pull-ups tests muscular endurance in the shoulders, core (OHS stability), legs, and pulling muscles (especially grip).
- Endurance (6/10): The 21-15-9 format (mirrored) of moderate overhead squats (95/65 lb) and high-volume pull-ups creates a potent metabolic stimulus, testing conditioning and skill endurance.
- Flexibility (6/10): Requires excellent shoulder, thoracic, hip, and ankle mobility for efficient overhead squats. Shoulder mobility for pull-ups.
- Speed (6/10): Fast cycling of both movements and minimal transition time are critical for achieving a good score in this classic couplet structure.
- Power (5/10): Driving up from the OHS and kipping pull-ups have power components. The WOD tests power-endurance.
- Strength (4/10): Overhead squats at 95/65 lbs are a moderate load, focusing on stability and endurance. Pull-ups test relative pulling strength endurance.
Modality Profile
A couplet of a weightlifting movement (Overhead Squat) and a gymnastics movement (Pull-up). The stimulus is evenly split between G and W.
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