Workout Description
15-12-9-6-3 Reps For Time
Power Cleans (135/95 lb)
Pull-Ups
Front Squats (135/95 lb)
Pull-Ups
Why This Workout Is Hard
Hero WOD (Ladder 15->3). Moderate power cleans (135lb), pull-ups, moderate front squats (135lb), pull-ups. Tests barbell cycling/gymnastics endurance.
Benchmark Times for T.U.P.
- 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): Totaling 45 power cleans, 90 pull-ups, and 45 front squats (all PC/FS at 135lb). This will significantly tax lifting stamina (back, legs, grip for cleans/squats) and pulling/grip stamina (high volume of pull-ups).
- Endurance (7/10): A descending ladder (15-12-9-6-3 reps) for time of Power Cleans (135/95 lb), Pull-Ups, Front Squats (135/95 lb), and Pull-Ups again. This tests barbell cycling endurance and gymnastics pulling endurance in a moderately fast-paced WOD.
- Power (7/10): Power cleans are an explosive movement. Kipping pull-ups also utilize power. Front squats, if driven up fast, contribute. Maintaining power output through the descending ladder is key.
- Speed (7/10): Efficient cycling of all movements and minimizing rest is crucial for a good time. Ability to string together pull-ups and cycle the barbell quickly is important.
- Strength (6/10): Power cleans and front squats at 135/95 lbs are moderate-heavy loads that test strength endurance. Pull-ups test relative pulling strength endurance. The volume makes these challenging.
- Flexibility (4/10): Requires mobility for power cleans (catch position) and front squats (front rack, squat depth). Full range for pull-ups.
Modality Profile
A G/W couplet with a gymnastics movement (Toes-to-Bar) and a weightlifting movement (Power Snatches).
Similar Workouts to T.U.P.
If you enjoy T.U.P., you might also like these similar CrossFit WODs:
- Tyler (92% similar) - 5 Rounds For Time
7 Muscle-Ups
21 Sumo-Deadlift High-Pulls (95/65 lb)...
- Cindy Full of Grace (92% similar) - 3 Cycles For Time:
3 Rounds of "Cindy"*
10 Clean-and-Jerks (135/95 lb)
*1 round of "Cindy" = 5 Pull-...
- Assault Gladiator (91% similar) - 3 Rounds for Time
21 calorie Assault Air Bike
18 Overhead Walking Lunges (45/25/ plate)
15 Box Jumps...
- The 300 (91% similar) - For Time
25 Pull-Ups
50 Deadlifts (135/95 lb)
50 Push-Ups
50 Box Jumps (24/20 in)
50 Floor Wipers (1...
- Nick (91% similar) - 12 Rounds For Time
10 Dumbbell Hang Squat Cleans (2x45/35 lb)
6 Handstand Push-Ups on Dumbbells...
- Twins (91% similar) - For Time
2 Rounds of:
750 meter Row
20 Handstand Push-Ups
Then 2 Rounds of:
20 Thrusters (115/75 lb...
- Dating Sage (91% similar) - 5 Rounds for Time
10 Snatches (95/65 lb)
15 Pull-Ups
20 Thrusters (75/55 lb)...
- Fran Plus (91% similar) - 21-15-9 Reps for Time
Calories Assault Air Bike
Thrusters (95/65 lb)
Pull-Ups
Push-Ups
Sit-Ups...
These WODs similar to T.U.P. share comparable training demands, time domains, and movement patterns.