Workout Description
For Time
1 mile Run
Then, 3 Rounds of:
30 Burpees
4 Power Cleans (155/105 lb)
6 Front Squats (155/105 lb)
Then, 1 mile Run
Wear a Weight Vest (20/14 lb)
Why This Workout Is Very Hard
Hero WOD. Run buy-in/out (2 miles total), 3 rounds: burpees, heavy power cleans (155lb), heavy front squats (155lb), all w/ vest. Very demanding strength/conditioning under load.
Benchmark Times for Josie
- Elite: <65:00
- Advanced: 65:00-55:00
- Intermediate: 55:00-45:00
- Beginner: >45:00
Training Focus
This workout develops the following fitness attributes:
- Endurance (9/10): Two 1-mile runs with a weight vest, sandwiching three rounds of burpees and heavy barbell work (power cleans & front squats at 155/105 lb) also with a vest, creates an extreme loaded cardiovascular and endurance challenge.
- Stamina (9/10): Performing 90 burpees, 12 heavy power cleans, and 18 heavy front squats, all while wearing a 20/14 lb weight vest and fatigued from running, will severely tax full-body muscular stamina.
- Strength (8/10): Power cleans and front squats at 155/105 lbs are heavy, especially with a vest. The vest adds a constant strength demand to runs and burpees. This is a significant test of strength under load and fatigue.
- Power (7/10): Power cleans are a primary power movement, made harder by the vest. Burpees also have an explosive component. Maintaining power under heavy load and vest is critical.
- Speed (5/10): Maintaining a strong pace on the vested runs and cycling efficiently through the loaded movements is key for overall time. Pacing is crucial.
- Flexibility (3/10): Requires mobility for cleans and front squats (front rack, squat depth), potentially made more challenging by the vest restricting torso movement.
Modality Profile
A G/M workout with a gymnastics component (Burpees) and a monostructural component (Run).
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