Workout Description

Why This Workout Is Hard

This partner WOD creates significant fatigue accumulation through 10 rounds of moderate-volume work. While individual movements are manageable, the combination of hang cleans (requiring technique under fatigue), high-rep air squats (metabolic demand), and strict pull-ups (grip/strength challenge) creates multiple limiting factors. The alternating format provides some recovery, but 70 hang cleans and 100 strict pull-ups total will challenge most athletes' technique and strength endurance.

Benchmark Times for Hayward

• Elite: <15:00
• Advanced: 17:00-19:00
• Intermediate: 21:00-23:00
• Beginner: >35:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume of hang cleans, air squats, and strict pull-ups will heavily tax upper body pulling stamina and leg endurance over multiple rounds.
• Endurance (7/10): Ten rounds of alternating work with a partner creates significant cardiovascular demand, though rest periods between partner turns provide some recovery.
• Power (7/10): Hang cleans are explosive hip extension movements requiring significant power output, though tempered by the endurance nature of the workout.
• Strength (6/10): Hang cleans require moderate loading and strict pull-ups demand significant relative strength, making this a substantial strength component workout.
• Speed (5/10): Partner format allows for recovery between rounds, but maintaining consistent pace and efficient transitions becomes important as fatigue accumulates.
• Flexibility (4/10): Hang cleans require good hip and shoulder mobility, while strict pull-ups and air squats demand adequate range of motion throughout.

Movements

• Hang Clean
• Air Squat
• Strict Pull-Up

Benchmark Notes

This is a partner WOD with alternating rounds, so each athlete completes 5 rounds total (10 rounds split between partners). Per athlete: 5 rounds of 7 hang cleans + 29 air squats + 10 strict pull-ups. Movement analysis: Hang cleans (moderate load assumed ~95/65): 2-3 sec per rep fresh, air squats: 1-1.5 sec per rep, strict pull-ups: 2-3 sec per rep (slower than kipping). Round 1 breakdown: 7 hang cleans (21 sec) + 29 air squats (35 sec) + 10 strict pull-ups (25 sec) = ~81 sec + transitions (10 sec) = 91 sec. Applying fatigue multipliers: Round 1: 91 sec, Round 2: 100 sec (1.1x), Round 3: 109 sec (1.2x), Round 4: 118 sec (1.3x), Round 5: 136 sec (1.5x). Total per athlete: 554 sec. Partner rest periods between rounds add recovery benefit but also transition time. Estimated total workout time includes partner coordination and equipment sharing. This is similar to a medium-volume chipper with mixed modalities. Compared to Helen (3 rounds, 7:30-8:30 elite), this has more total volume but benefits from partner rest. Elite athletes should complete in 15-17 minutes, intermediate in 20-23 minutes, novice in 30-35 minutes. Final targets - L10: 15:00, L5: 23:00, L1: 35:00.

Modality Profile

3 movements total: Hang Clean (W), Air Squat (G), Strict Pull-Up (G). Two gymnastics movements (67%) and one weightlifting movement (33%).