For TimeEliteHero~45 min
The Hammy
Partner
For time:
1000-mrow
7squat clean and jerks (135/95 lb)
50push-ups
7squat clean and jerks (135/95 lb)
50sit-ups
7squat clean and jerks (135/95 lb)
50box jumps (24/20 in)
7squat clean and jerks (135/95 lb)
50pull-ups
7squat clean and jerks (135/95 lb)
1000-mrun
Equipment
BarbellPull-Up BarPlatesBoxRowing Machine
Workout Details
- Stimulus
- Hero chipper honoring Adam S. Hamilton. The squat clean-and-jerk at 135/95 lb appears five times — 35 total reps — alternating with 50-rep bodyweight blocks. Bookended by a 1,000-m row and 1,000-m run. The Olympic lifting demands technique under fatigue; each set of 7 C&J becomes a mental test as volume accumulates. 250 total bodyweight reps plus the barbell work and monostructural pieces make this a full-spectrum grinder.
- Score Type
- Time
- Rep Scheme
- Chipper