Workout Description
For Time
25 Deadlifts (155/105 lb)
400 meter Run
10 Strict Pull-Ups
10 Clean-and-Jerks (155/105 lb)
800 meter Run
10 Strict Pull-Ups
10 Clean-and-Jerks (155/105 lb)
10 Strict Pull-Ups
800 meter Run
10 Clean-and-Jerks (155/105 lb)
10 Strict Pull-Ups
400 meter Run
25 Deadlifts (155/105 lb)
Why This Workout Is Hard
Hero WOD (Chipper). Runs interspersed with moderate DL (155lb), strict pull-ups, moderate C&J (155lb). Tests strength/gymnastics/conditioning.
Benchmark Times for Patton
- Elite: <62:31
- Advanced: 62:31-57:31
- Intermediate: 57:31-50:01
- Beginner: >50:01
Training Focus
This workout develops the following fitness attributes:
- Endurance (8/10): A long chipper involving multiple runs (total 2000m) interspersed with moderate deadlifts (155lb), strict pull-ups, and moderate clean-and-jerks (155lb). This tests strength, gymnastics, and conditioning across a varied and high-volume structure.
- Stamina (8/10): High total volume: 50 deadlifts, 40 strict pull-ups, 30 clean-and-jerks (all at 155lb), plus 2km running. This will test posterior chain/grip stamina (DLs), strict pulling stamina, and full-body lifting stamina (C&Js), all compounded by running fatigue.
- Strength (7/10): Deadlifts and Clean-and-Jerks at 155/105 lbs are moderate-heavy loads for this volume. Strict pull-ups require significant relative pulling strength. This WOD has a strong strength endurance component.
- Power (6/10): Clean-and-Jerks are a primary power movement. Deadlifts, if cycled with intent, also contribute. Maintaining power output through the varied lifts and after runs is key.
- Flexibility (4/10): Requires mobility for deadlifts, strict pull-ups, and C&J (front rack, squat, overhead). Basic running mobility.
- Speed (4/10): Pacing the runs and cycling efficiently and safely through the lifts and strict pull-ups is crucial. Managing transitions and fatigue across the board is paramount.
Modality Profile
A chipper with one gymnastics movement (Strict Pull-up), one monostructural (Run), and two weightlifting (DL, C&J). Profile: 50% W, 25% G, 25% M.
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