Workout Description

Why This Workout Is Very Hard

Heavy dumbbell lunges with progressive HSPU variations

Benchmark Times for Quarterfinals 22.1

• Elite: <15:00
• Advanced: 15:00-14:30
• Intermediate: 14:30-14:30
• Beginner: >14:30

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): Totaling 120 heavy DB lunges (50ft segments of each type) will exhaust leg, core, and shoulder/grip (for OH/FR) stamina. 60 total HSPU (regular, deficit, strict) will severely tax pushing stamina.
• Endurance (8/10): For time (15-min cap), a chipper of 3 types of heavy dumbbell lunges (Walking, Front Rack, Overhead, with 2x50/35lb DBs) interspersed with 3 types of HSPU (Regular, Deficit, Strict). The high volume of heavy lunges and challenging HSPU variations makes this very demanding on conditioning and strength endurance.
• Strength (8/10): All lunge variations with 2x50/35 lb dumbbells are very heavy. All HSPU variations (especially deficit and strict) require significant relative upper body pressing strength. This WOD is very strength-dominant.
• Flexibility (6/10): Requires good hip mobility for lunges under heavy load. Excellent shoulder/wrist mobility for all HSPU variations, especially deficit and strict, and for overhead lunges.
• Speed (5/10): Efficient movement and transitions are key. Managing fatigue on the heavy lunges and difficult HSPU variations is crucial for progressing through the chipper within the cap.
• Power (4/10): Driving up from lunges has a power component, but the emphasis is on controlled strength and stability under heavy load and for many reps. HSPU are more strength/control focused here.

Modality Profile

A couplet of a weightlifting movement (DB Snatch) and a gymnastics movement (Burpee). The stimulus is evenly split between G and W.

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