Workout Description

Why This Workout Is Hard

Hero WOD (Partner). Row/Bike buy-in, Devil Presses, heavy Bear Complexes (95lb), sync burpees. Demanding partner work/strength/conditioning.

Benchmark Times for Philip M Wigal

• Elite: <57:31
• Advanced: 57:31-52:31
• Intermediate: 52:31-45:01
• Beginner: >45:01

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): Shared work, but still significant volume. Rowing/biking tests cardio-respiratory stamina. Devil presses (full body), Bear Complexes (full body strength-stamina), and sync burpees will tax muscular endurance across both partners.
• Endurance (7/10): A partner WOD for time: 1507m Row, 157 cal Bike, 35 Devil Presses (2x50/35lb), 4 Bear Complexes (95/65lb), 11 Synchronized Bar Over Burpees. The row/bike provide a large cardio base, followed by demanding strength/power work. Partner format allows some rest but overall volume is high.
• Strength (7/10): Devil Presses with 2x50/35 lbs are heavy and demanding. Bear Complexes at 95/65 lbs (Clean, FS, PP, BS, PP - 7 reps per complex) are a significant test of strength endurance. Partner work implies one person might do more reps of certain elements if stronger.
• Power (7/10): Devil Presses and Bear Complexes involve multiple explosive movements. Biking for calories demands power. Synchronized burpees also have a power component.
• Speed (5/10): Efficient partner transitions and quick cycling of movements by the working partner are crucial. Synchronizing burpees effectively also impacts speed.
• Flexibility (4/10): Requires mobility for Devil Presses (burpee, snatch/swing), Bear Complex components, and burpees. Basic row/bike mobility.

Modality Profile

A G/M workout with a gymnastics component (Burpees) and a monostructural component (Run).

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