Workout Description
For Time
13 Squat Snatches (155/105 lb)
Then, 10 Rounds of:
10 Pull-Ups
100 meter Sprint
Then, 13 Squat Cleans (155/105 lb)
Why This Workout Is Hard
Hero WOD. Squat snatch buy-in (155lb), 10 rounds (pull-ups, sprint), squat clean cash-out (155lb). Tests strength/power/conditioning intervals.
Benchmark Times for Rich
- Elite: <56:15
- Advanced: 56:15-48:45
- Intermediate: 48:45-40:00
- Beginner: >40:00
Training Focus
This workout develops the following fitness attributes:
- Stamina (8/10): Performing 100 pull-ups and 1000m of sprinting in intervals tests pulling/grip stamina and anaerobic running stamina. The heavy squat snatches and cleans (26 total reps at 155lb) demand significant lifting stamina and stability when fatigued.
- Strength (8/10): Squat snatches and squat cleans at 155/105 lbs are heavy loads, especially as bookends to a conditioning piece. Pull-ups test relative pulling strength. This WOD has a strong strength component.
- Power (8/10): Squat snatches and squat cleans are primary power movements. Sprinting is pure power output. Kipping pull-ups also utilize power. Maintaining power for heavy lifts after sprints is key.
- Endurance (7/10): A structure of 13 heavy squat snatches (155lb) buy-in, then 10 rounds of (10 pull-ups, 100m sprint), followed by 13 heavy squat cleans (155lb) cash-out. The sprints and pull-up volume create a strong conditioning stimulus, framing heavy Olympic lifts.
- Flexibility (7/10): Requires excellent full-body mobility for heavy squat snatches and squat cleans (overhead squat, front rack, full squat). Full range for pull-ups.
- Speed (7/10): Maximizing speed on the 100m sprints and cycling pull-ups quickly is crucial. Efficient execution of the heavy lifts at the start and end is also vital for overall time.
Modality Profile
A complex workout. Snatch (W), Pull-up (G), Sprint (M), Clean (W). This is a mix. 2W, 1G, 1M. Profile: 50% W, 25% G, 25% M.
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