Woehlke
The Heroes
Workout description
3 Rounds for Time: - 4 Jerks - 5 Front Squats - 6 Power Cleans - 40 Pull-Ups - 50 Push-Ups - 60 Sit-Ups - Rest 3 minutes between rounds Male: 185lbs Female: 135lbs
Warmup:
10
min
Equipment:
Barbell, Pull-Up Bar
Cooldown:
5
min
Modality:
Gymnastics, Weightlifting
Coaching notes
Prioritize proper form in each lift, especially during the jerks and front squats, to maximize efficiency and reduce the risk of injury. As you transition to pull-ups, push-ups, and sit-ups, keep a steady pace and break the reps into smaller sets if necessary.
Woehlke
The Heroes
Workout description
3 Rounds for Time: - 4 Jerks - 5 Front Squats - 6 Power Cleans - 40 Pull-Ups - 50 Push-Ups - 60 Sit-Ups - Rest 3 minutes between rounds Male: 185lbs Female: 135lbs
Warmup:
10
min
Equipment:
Barbell, Pull-Up Bar
Cooldown:
5
min
Modality:
Gymnastics, Weightlifting
Coaching notes
Prioritize proper form in each lift, especially during the jerks and front squats, to maximize efficiency and reduce the risk of injury. As you transition to pull-ups, push-ups, and sit-ups, keep a steady pace and break the reps into smaller sets if necessary.