Workout Description
4 Rounds For Time
27 Box Jumps (24/20 in)
20 Burpees
11 Squat Cleans (145/100 lb)
Why This Workout Is Hard
Hero WOD (Triplet). 4 rounds: box jumps, burpees, moderate squat cleans (145lb). Tests power endurance/conditioning.
Benchmark Times for Klepto
- Elite: <30:00
- Advanced: 30:00-24:00
- Intermediate: 24:00-18:00
- Beginner: >18:00
Training Focus
This workout develops the following fitness attributes:
- Stamina (8/10): Cycling 27 box jumps, 20 burpees, and 11 squat cleans (145/100 lb) for 4 rounds demands substantial leg, full-body (burpees), and lifting stamina (cleans - legs, back, grip).
- Power (8/10): Squat cleans are a primary power movement. Box jumps and burpees are also explosive. The WOD is designed for high power output sustained over multiple rounds.
- Endurance (7/10): Four rounds of high-rep box jumps and burpees, combined with moderate-load squat cleans, creates a significant metabolic challenge, testing power endurance and cardiovascular fitness.
- Strength (6/10): Squat cleans at 145/100 lbs are a moderate load that tests strength endurance when performed for 11 reps per round under fatigue from plyometrics.
- Speed (6/10): Fast cycling of all three movements with minimal rest and quick transitions is crucial for a good score.
- Flexibility (4/10): Requires mobility for squat cleans (front rack, full squat depth) and hip flexion for box jumps.
Modality Profile
A balanced chipper with a monostructural component (Run), a gymnastics component (Burpees), and a weightlifting component (Box Jumps, Kettlebell Swings).
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