Workout Description

Why This Workout Is Very Hard

Hero WOD. 7 rounds: moderate DB hang squat cleans, pull-ups, moderate power cleans (135lb), HSPU. Very high volume across multiple domains.

Benchmark Times for Santiago

• Elite: <56:15
• Advanced: 56:15-48:45
• Intermediate: 48:45-40:01
• Beginner: >40:01

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): Massive volume: 126 DB hang squat cleans, 126 pull-ups, 70 power cleans (135lb), 70 HSPU. This will exhaust leg/back/grip stamina (DB cleans & PC), pulling/grip stamina (pull-ups), and pushing stamina (HSPU) to an extreme degree over 7 rounds.
• Endurance (8/10): Seven rounds for time of 18 dumbbell hang squat cleans (35/25 lb per hand), 18 pull-ups, 10 power cleans (135/95 lb), and 10 handstand push-ups. The high number of rounds and varied movements create a significant cardiovascular and muscular endurance challenge.
• Strength (6/10): Power cleans at 135/95 lbs are a moderate load. DB hang squat cleans with 35/25 lbs per hand are also moderate. HSPU and pull-ups test relative strength endurance. The challenge is maintaining strength output through extreme volume.
• Power (6/10): DB hang squat cleans and power cleans are explosive movements. Kipping pull-ups/HSPU utilize power. Maintaining power output through 7 rounds of high-volume work is key.
• Flexibility (5/10): Requires mobility for DB hang squat cleans (squat, rack), pull-ups, power cleans (catch), and HSPU (shoulder/wrist).
• Speed (5/10): Efficient cycling of all movements and minimizing rest is important, but pacing to survive 7 rounds of this demanding WOD is paramount.

Modality Profile

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

Similar Workouts to Santiago

If you enjoy Santiago, you might also like these similar CrossFit WODs:

• Andy (91% similar) - For Time 25 Thrusters (115/85 lb) 50 Box Jumps (24/20 in) 75 Deadlifts (115/85 lb) 1.5 mile Run 75 D...
• Del (91% similar) - For Time 25 Burpees 400 meter Run (20/14 lb Medicine Ball) 25 Weighted Pull-Ups (20/15 lb Dumbbell) ...
• Painstorm VIII (91% similar) - For Time 15 Muscle-Ups Directly into 5 Rounds of: 15 Snatch Balance + Lunges (45/35 lb L+R=1) 10 Bu...
• War Frank (91% similar) - 3 Rounds For Time 25 Muscle-Ups 100 Air Squats 35 GHD Sit-Ups...
• Nutts (90% similar) - For Time 10 Handstand Push-Ups 15 Deadlifts (250/175 lb) 25 Box Jumps (30/24 in) 50 Pull-Ups 100 Wal...
• Desforges (90% similar) - 5 Rounds For Time 12 Deadlifts (225/155 lb) 20 Pull-Ups 12 Clean-and-Jerks (135/95 lb) 20 Knees-to-E...
• Thompson (90% similar) - 10 Rounds For Time 1 Rope Climb (15 ft) (from seated) 29 Back Squats (95/65 lb) 10 meter Barbell Far...
• The Seven (90% similar) - 7 Rounds for Time 7 Handstand Push-Ups 7 Thrusters (135/95 lb) 7 Knees-to-Elbows 7 Deadlifts (245/16...

These WODs similar to Santiago share comparable training demands, time domains, and movement patterns.