Workout Description

Why This Workout Is Extremely Hard

Two long, loaded runs bookend 14 rounds of strict gymnastics, explosive plyometrics, and heavy barbell work. Volume is severe: 70 strict pull-ups, 56 burpee box jumps, and 42 cleans at 185/135 lb. Movement complexity is moderate, but strength and stamina demands are very high. Most athletes will work 45–75 minutes with significant grip and posterior-chain fatigue.

Benchmark Times for Wes

• Elite: <40:00
• Advanced: 45:00-50:00
• Intermediate: 55:00-60:00
• Beginner: >80:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High total repetitions across strict pull-ups, burpee box jumps, and 42 heavy cleans demand prolonged muscular endurance in grip, posterior chain, and trunk.
• Endurance (6/10): Two 800 m loaded runs and 14 steady rounds require sustained aerobic output without redlining, especially managing breathing under strict pulling and barbell fatigue.
• Power (6/10): Explosiveness matters for efficient cleans and box jumps, but the long duration tempers peak power expression and shifts emphasis to repeatability.
• Strength (6/10): The cleans at 185/135 lb repeated 42 times require substantial strength, though not maximal; most athletes will perform quick singles under fatigue.
• Speed (3/10): Pacing dominates over speed. Quick transitions help, but athletes will often take strategic breaks and perform deliberate singles on the barbell.
• Flexibility (3/10): Standard ranges: full hang to chin-over-bar, hip extension for box jumps, and front rack/receiving position for cleans; mobility helps but isn’t the limiter for most.

Movements

• Plate Run
• Burpee Box Jump
• Clean
• Strict Pull-Up

Scaling Options

Scale to: 10–12 rounds • Cleans 155/105 lb or 135/95 lb • 3 Strict Pull-Ups (or banded/ring rows) • 800 m run without plate or with 15/10 lb

Scaling Explanation

These options preserve the long, grinding stimulus while matching strength and strict pulling capacity, keeping athletes moving with minimal long breaks.

Intended Stimulus

This should feel like a long, grinding effort with steady breathing and controlled movement. Runs are purposeful but not sprints. The middle 14 rounds are methodical: small sets on the bar, smooth burpee box jumps, and mostly fast singles on the cleans. Grip and posterior chain should be taxed, but you stay moving without extended rest.

Coach Insight

Pace the first run; arrive ready to work, not to rest. Aim for sustainable, repeatable round times and minimize chalk breaks. Biggest tip: Commit to fast clean singles—1 rep every 10–15 seconds—then step right to the pull-up bar. Avoid opening too hot, butterfly-style burpee box jumps, or chasing touch-and-go cleans you can’t sustain. Grip management wins this WOD.

Benchmark Notes

Times reflect full Rx completion from beginner to elite. If you finish under 60 minutes, you’re around intermediate (L5). Sub-45 is advanced; sub-40 is elite. If you hit the time cap, note completed reps to track progress next time.

Modality Profile

The workout is dominated by weightlifting (42 heavy cleans) and significant gymnastics volume (70 strict pull-ups plus burpee transitions). The two 800 m plate runs add a meaningful monostructural component, but most time is spent on barbell and gymnastics work.

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