Workout Description
10 Rounds For Time
11 Chest-to-Bar Pull-Ups
22 Front Squats (75/55 lb)
Why This Workout Is Medium
Hero WOD (Couplet). 10 rounds: C2B, light front squats (75lb). Tests gymnastics pulling/light barbell endurance.
Benchmark Times for Sean
- Elite: <28:45
- Advanced: 28:45-26:16
- Intermediate: 26:16-22:31
- Beginner: >22:31
Training Focus
This workout develops the following fitness attributes:
- Stamina (8/10): Totaling 110 C2B pull-ups and 220 light front squats, this WOD will severely tax pulling/grip stamina and leg/core stamina for front squats. Maintaining output for 10 rounds is very demanding.
- Endurance (7/10): Ten rounds for time of 11 chest-to-bar pull-ups and 22 front squats (75/55 lb). This high-volume couplet tests gymnastics pulling endurance and light barbell cycling endurance, creating a significant conditioning challenge through sheer repetition.
- Speed (7/10): This WOD demands fast cycling of both movements and minimal transition time. The ability to maintain a high pace and string together large sets of C2B/FS is key for a good score.
- Flexibility (4/10): Requires good front rack and squat mobility for front squats. Full range for C2B pull-ups.
- Power (4/10): Kipping C2B pull-ups utilize power. Front squats, while light, can be cycled with some power. The emphasis is on sustained cyclical endurance.
- Strength (3/10): Front squats at 75/55 lbs are a light load, focusing on cycling efficiency and endurance. C2B pull-ups test relative pulling strength endurance.
Modality Profile
A G/W couplet with a gymnastics movement (Chest-to-Bar Pull-Ups) and a weightlifting movement (Front Squats).
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