Workout Description
For Time:
150 ft Handstand Walk
10 Squat Cleans (205/135 lb)
150 ft Handstand Walk
10 Squat Cleans (225/145 lb)
150 ft Handstand Walk
10 Squat Cleans (245/155 lb)
Time Cap: 16 minutes
Why This Workout Is Very Hard
A challenging workout pairing long handstand walks with increasingly heavy squat cleans. Tests gymnastics endurance, strength, and stability under fatigue.
Benchmark Times for Regionals 15.6
- Elite: <19:01
- Advanced: 19:01-17:31
- Intermediate: 17:31-14:31
- Beginner: >14:31
Training Focus
This workout develops the following fitness attributes:
- Strength (9/10): Squat clean weights progress from very heavy (205/135lb) to extremely heavy (245/155lb). Handstand walks require high relative upper body and core strength/stability. This WOD is very strength-dominant.
- Stamina (8/10): Three 150ft handstand walks (450ft total) will exhaust shoulder/core stabilizing stamina. Cycling 10 reps of squat cleans at three increasingly very heavy weights demands exceptional lifting stamina (legs, back, grip).
- Power (8/10): Squat cleans are a primary power movement. Maintaining power output for cleans as load increases significantly and after HSW is critical.
- Endurance (7/10): For time (16-min cap): A chipper involving 150ft handstand walks and progressively heavier squat cleans (10 reps each at 205lb, 225lb, 245lb for men). Tests gymnastics endurance, strength, and stability under fatigue with very heavy loads.
- Flexibility (7/10): Requires excellent shoulder/wrist mobility for long HSW. Elite mobility for very heavy squat cleans (front rack, full squat).
- Speed (4/10): Efficient HSW segments are important. For cleans, technique and power are more critical than raw cycling speed due to the extreme load. Minimizing misses on heavy lifts is key.
Modality Profile
A couplet of a gymnastics movement (Muscle-ups) and a weightlifting movement (Cleans). A classic G/W test.
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