Workout Description

Why This Workout Is Very Hard

Hero WOD (Team of 3). C&J, BB Carry, C&J, Sled Pull, C&J, Sled Push, all with average team bodyweight. Extremely demanding strength/teamwork with heavy/awkward loads.

Benchmark Times for The Juicy

• Elite: <61:15
• Advanced: 61:15-53:46
• Intermediate: 53:46-45:01
• Beginner: >45:01

Training Focus

This workout develops the following fitness attributes:

• Strength (10/10): All loads are exceptionally heavy (average bodyweight). Clean-and-Jerks, Barbell Carry, Sled Pull, and Sled Push at this load make this an ultimate test of team strength and strength endurance.
• Stamina (9/10): Even shared, 30 total C&J at average bodyweight, plus 400m BB carry, 400m Sled Pull, and 400m Sled Push (all at average BW) will exhaust full-body strength-stamina, grip, core, and specific carrying/pushing/pulling stamina for the team.
• Power (9/10): Clean-and-Jerks are peak power movements. Moving an average bodyweight barbell or sled for distance also requires immense coordinated power from the team.
• Endurance (8/10): For time (Team of 3): 10 C&J, 400m Barbell Carry, 10 C&J, 400m Sled Pull, 10 C&J, 400m Sled Push. All loads (barbell for C&J and carry, sled) are set to the average bodyweight of the 3 team members. This is an extremely demanding test of team strength, power, and endurance with very heavy and awkward loads/objects.
• Flexibility (4/10): Requires mobility for C&J (front rack, squat, overhead). Maintaining posture during very heavy carries, pushes, and pulls.
• Speed (3/10): Focus is on safely and effectively moving extremely heavy loads as a team. This is not about raw speed per element but coordinated strength, power, and relentless effort. Communication and strategy are key.

Modality Profile

A pure weightlifting workout, consisting of C&J, Barbell Carry, Sled Pull, and Sled Push.

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