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Workout Description

For Time 12 Ring Dips 7 Power Cleans (165/105 lb) 41 Double-Unders 12 Ring Dips 7 Back Squats (165/105 lb) 41 Double-Unders 12 Ring Dips 7 Shoulder-to-Overheads (165/105 lb) 41 Double-Unders

Why This Workout Is Hard

Hero WOD (Chipper). Ring dips, heavy PC (165lb), DUs, heavy BS (165lb), DUs, heavy S2OH (165lb), DUs. Tests strength/skill across multiple heavy lifts.

Benchmark Times for Pearl Harbor 12.7.41

  • Elite: <27:01
  • Advanced: 27:01-25:01
  • Intermediate: 25:01-21:01
  • Beginner: >21:01

Training Focus

This workout develops the following fitness attributes:

  • Strength (8/10): All barbell lifts (Power Cleans, Back Squats, Shoulder-to-Overheads) are at a heavy 165/105 lbs. Ring dips require significant relative upper body strength. This WOD has a very strong strength component.
  • Power (8/10): Power Cleans and Shoulder-to-Overheads are primary power movements. Back Squats, if driven up explosively, also contribute. DUs are plyometric. Maintaining power with heavy loads is key.
  • Stamina (7/10): Cycling ring dips (pushing stamina), heavy lifts (full-body strength-stamina), and DUs (calf/coordination stamina) for 3 rounds is demanding. Grip for cleans can be a factor.
  • Endurance (6/10): Three rounds, each with 12 ring dips, 7 heavy barbell lifts (Power Cleans, then Back Squats, then S2OH, all at 165/105 lb), and 41 double-unders. This triplet tests strength, skill, and conditioning in short, intense bursts.
  • Speed (6/10): Efficient cycling of all movements, especially the heavy lifts and DUs, with quick transitions, is crucial for a good time.
  • Flexibility (5/10): Requires mobility for ring dips (shoulder extension), power cleans (catch), back squats (depth), S2OH (overhead), and DUs (wrist/shoulder).

Modality Profile

A chipper with two gymnastics movements (Ring Dip, DU) and three weightlifting movements (PC, BS, S2OH). This is a mix. 2G, 3W. Profile: 60% W, 40% G.

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Training Profile

AttributeScoreExplanation
Endurance6/10Three rounds, each with 12 ring dips, 7 heavy barbell lifts (Power Cleans, then Back Squats, then S2OH, all at 165/105 lb), and 41 double-unders. This triplet tests strength, skill, and conditioning in short, intense bursts.
Stamina7/10Cycling ring dips (pushing stamina), heavy lifts (full-body strength-stamina), and DUs (calf/coordination stamina) for 3 rounds is demanding. Grip for cleans can be a factor.
Strength8/10All barbell lifts (Power Cleans, Back Squats, Shoulder-to-Overheads) are at a heavy 165/105 lbs. Ring dips require significant relative upper body strength. This WOD has a very strong strength component.
Flexibility5/10Requires mobility for ring dips (shoulder extension), power cleans (catch), back squats (depth), S2OH (overhead), and DUs (wrist/shoulder).
Power8/10Power Cleans and Shoulder-to-Overheads are primary power movements. Back Squats, if driven up explosively, also contribute. DUs are plyometric. Maintaining power with heavy loads is key.
Speed6/10Efficient cycling of all movements, especially the heavy lifts and DUs, with quick transitions, is crucial for a good time.

Pearl Harbor 12.7.41

For Time

For Time 12 Ring Dips 7 Power Cleans (165/105 lb) 41 Double-Unders 12 Ring Dips 7 Back Squats (165/105 lb) 41 Double-Unders 12 Ring Dips 7 Shoulder-to-Overheads (165/105 lb) 41 Double-Unders

55 ♡ on Wodwell
Difficulty:
Hard
Modality:
G
W
Time Distribution:
13:31Elite
22:31Target
27:01Time Cap
Your Scores:

Training Profile

Performance Levels

L1
L2
L3
L4
L5
L6
L7
L8
L9
L10

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