Workout Description

Why This Workout Is Hard

Hero WOD (AMRAP after Run). 1.5 mile run, then AMRAP: C2B, heavy hang squat cleans (155lb), heavy push presses (155lb). Tests endurance then strength/skill endurance.

Training Focus

This workout develops the following fitness attributes:

• Endurance (8/10): A 1.5-mile run buy-in, followed by an AMRAP in the remaining time of a 25-minute window, consisting of 11 C2B pull-ups, 7 heavy hang squat cleans (155lb), and 7 heavy push presses (155lb). The long run followed by a strength-biased AMRAP tests endurance and the ability to perform heavy, technical work when fatigued.
• Stamina (8/10): The 1.5-mile run tests running stamina. The AMRAP portion, cycling C2B (pulling/grip stamina), heavy hang squat cleans (lifting stamina), and heavy push presses (pushing/shoulder stamina) for potentially 15+ minutes, is very demanding.
• Strength (8/10): Hang squat cleans and push presses at 155/105 lbs are heavy loads for an AMRAP. C2B pull-ups test relative pulling strength. This WOD has a strong strength endurance component in the AMRAP.
• Power (7/10): Hang squat cleans and push presses are primary power movements. Kipping C2B also utilize power. Maintaining power output for heavy lifts after a long run is key.
• Flexibility (5/10): Requires mobility for hang squat cleans (catch, front rack, squat) and push presses (overhead). Full range for C2B. Basic running mobility.
• Speed (5/10): A strong run time is important to maximize AMRAP time. Then, efficient cycling of the heavy barbell and C2B is crucial for maximizing rounds.

Modality Profile

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

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