Workout Description
4 Rounds For Time
200 meter Swim
23 Dumbell Squat Cleans (2 x 40/30 lb)
Why This Workout Is Hard
Hero WOD. 4 rounds: swim, moderate DB squat cleans (40lb). Tests swimming endurance/moderate strength. Difficulty depends heavily on swimming proficiency.
Benchmark Times for Tully
- Elite: <51:15
- Advanced: 51:15-43:46
- Intermediate: 43:46-35:01
- Beginner: >35:01
Training Focus
This workout develops the following fitness attributes:
- Endurance (7/10): Four rounds for time of a 200m swim and 23 dumbbell squat cleans (2x40/30 lb). This tests swimming endurance combined with moderate-load dumbbell lifting endurance. Difficulty is highly dependent on swimming proficiency.
- Stamina (7/10): Swimming tests full-body muscular endurance. Cycling 23 DB squat cleans (2x40lb) for 4 rounds (92 total reps) tests leg, back, shoulder, and grip stamina, especially when transitioning from swim fatigue.
- Power (6/10): DB squat cleans are an explosive movement. Powerful strokes in swimming contribute to speed. Maintaining power output through 4 rounds is tested.
- Speed (6/10): Swimming speed and efficient cycling of DB squat cleans with quick transitions are crucial for a good time.
- Strength (5/10): Dumbbell squat cleans with 2x40/30 lbs are a moderate load, testing strength endurance. Swimming relies on specific strength and technique.
- Flexibility (4/10): Requires shoulder mobility for swimming strokes. Good mobility for DB squat cleans (full squat, rack position).
Modality Profile
A couplet of a monostructural movement (Run) and a gymnastics movement (Burpee). The structure ensures an even split between the two modalities.
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