Workout Description
For Time
21-18-15-12-9-6-3 reps of:
Front Squats (115/75 lb)
Bar Facing Burpees
200 meter Sandbag Carry (80/50 lb)
Why This Workout Is Hard
Hero WOD (Ladder). Descending/Ascending: moderate FS (115lb), bar facing burpees, loaded sandbag carry. Tests conditioning/strength under load.
Benchmark Times for Larry
- Elite: <56:15
- Advanced: 56:15-48:45
- Intermediate: 48:45-40:00
- Beginner: >40:00
Training Focus
This workout develops the following fitness attributes:
- Endurance (8/10): A descending ladder of front squats and bar-facing burpees, with a 200m sandbag carry (80/50 lb) after each round. The loaded carries significantly amplify the cardiovascular demand of this already taxing WOD.
- Stamina (8/10): High total volume of front squats (115/75 lb, 75 reps) and bar-facing burpees (75 reps), combined with repeated heavy sandbag carries, will severely test leg, core, and full-body muscular stamina, as well as grip and carrying endurance.
- Strength (7/10): Front squats at 115/75 lbs are a moderate load that becomes challenging with volume. The 80/50 lb sandbag carry is a significant test of awkward object carrying strength and core stability.
- Power (6/10): Driving up from front squats and the explosive jump in bar-facing burpees are power components. The sandbag carry requires functional power to lift and move.
- Speed (5/10): Maintaining a good pace on the sandbag carries and cycling efficiently through front squats and burpees is key for overall time. Managing transitions with the sandbag is also important.
- Flexibility (4/10): Requires good front rack mobility and squat depth for front squats. Basic mobility for burpees and maintaining posture during the sandbag carry.
Modality Profile
A triplet of one gymnastics movement (Burpee) and two weightlifting movements (Front Squat, Sandbag Carry). Profile: 67% W, 33% G.
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