Workout Description
3 Rounds for Time
5 Muscle-Ups
10 Squat Cleans (60/40 kg)
20 GHD Sit-Ups
Why This Workout Is Hard
Hero WOD (Triplet). 3 rounds: muscle-ups, moderate squat cleans (~132lb), GHD sit-ups. Tests skill/strength/core endurance.
Benchmark Times for Smudge
- 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): Cycling muscle-ups (upper body pulling/pushing stamina, grip), moderate-heavy squat cleans (leg/back/grip stamina), and GHD sit-ups (core/hip flexor stamina) for 3 rounds is very demanding on specific muscular endurance.
- Endurance (7/10): Three rounds for time of 5 muscle-ups, 10 squat cleans (60/40 kg or ~132/88 lb), and 20 GHD sit-ups. This triplet tests high-skill gymnastics, moderate-heavy lifting, and high-volume core work, creating a significant conditioning challenge.
- Strength (7/10): Muscle-ups require significant relative upper body strength. Squat cleans at ~132/88 lbs are a moderate-heavy load. GHD sit-ups demand substantial core strength.
- Power (7/10): Muscle-ups and squat cleans are primary power movements. Maintaining power output through 3 rounds of demanding work is key.
- Flexibility (6/10): Excellent shoulder/wrist mobility for muscle-ups. Good front rack and squat mobility for squat cleans. Spinal/hip flexor mobility for GHDs.
- Speed (6/10): Efficient cycling of all three movements with minimal rest is important for a good time. Proficiency in muscle-ups and managing fatigue on GHDs are crucial.
Modality Profile
A triplet of two gymnastics movements (Muscle-up, GHD Sit-up) and one weightlifting movement (Squat Clean). Profile: 67% G, 33% W.
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