Workout Description
For Time
12-10-8-6-4-2 reps of:
Overhead Squats (115/75 lb)
Pull-Ups
Why This Workout Is Medium
A descending rep couplet of overhead squats and pull-ups. Tests shoulder stability, leg endurance, and pulling capacity.
Benchmark Times for The Final Countdown
- Elite: <12:15
- Advanced: 12:15-10:46
- Intermediate: 10:46-8:31
- Beginner: >8:31
Training Focus
This workout develops the following fitness attributes:
- Flexibility (7/10): Requires excellent shoulder, thoracic, hip, and ankle mobility for efficient overhead squats. Full range for pull-ups.
- Speed (7/10): Efficient cycling of both movements with minimal rest is crucial for a good time. Ability to maintain speed as reps decrease is key.
- Endurance (6/10): A descending rep couplet (12-10-8-6-4-2) for time of overhead squats (115/75 lb) and pull-ups. This tests shoulder stability, leg endurance, and pulling capacity in a moderately fast-paced WOD.
- Stamina (6/10): Totaling 42 overhead squats and 42 pull-ups. This will test shoulder/core/leg stamina for OHS and pulling/grip stamina for pull-ups, especially as fatigue sets in during later, shorter rounds where pace might increase.
- Strength (5/10): Overhead squats at 115/75 lbs are a moderate load that tests stability and strength endurance. Pull-ups test relative pulling strength endurance.
- Power (5/10): Driving up from the OHS and kipping pull-ups utilize power. The WOD tests power-endurance through a descending rep scheme.
Modality Profile
A G/W couplet with a gymnastics movement (Pull-ups) and a weightlifting movement (Power Cleans).
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