The workout
| Reps | Movement | Rx men | Rx women |
|---|---|---|---|
| 18 | DB Hang Squat Clean | 15 kg | 10 kg |
| 18 | Pull-up | – | – |
| 10 | Power Clean | 60 kg | 42.5 kg |
| 10 | Handstand Push-up | – | – |
Women: 7 RFT: 18 DB Hang Squat Cleans (2 × 10 kg), 18 Pull-ups, 10 Power Cleans 42.5 kg, 10 HSPU
How Santiago works
Santiago is done for time: all rounds and reps as fast as possible, in the order given. Your score is the time to your last rep.
Santiago is one of the Hero WODs. Hero workouts carry the names of soldiers, police officers and first responders who died in the line of duty. They're long, heavy and demand grit. Many boxes do them together on memorial days.
What's a good Santiago time?
The standards apply to Rx, meaning with the prescribed weights and no scaling. They're a rough reference, not statistics across all athletes. For women, times are set about 10% longer and rounds about 10% lower.
| Level | Men | Women |
|---|---|---|
| Elite | up to 25:00 | up to 27:30 |
| Advanced | up to 30:00 | up to 33:00 |
| Intermediate | up to 36:00 | up to 39:35 |
| Beginner | up to 45:00 | up to 49:30 |
| Novice | over 45:00 | over 49:30 |
Tips for Santiago
A long workout. Start slower than feels right and break high-rep movements into small, even sets from the very beginning. Staying hydrated and breathing steadily pay off here.
How to scale Santiago
If part of it is still too hard, scale it so the workout keeps its pace and intended stimulus. Log it as "Scaled". Possible options:
- Pull-up: Banded pull-up; Jumping Pull-up from a box
- Power Clean: Hang Power Clean; Power Clean with an empty bar
- Handstand Push-up: Pike push-up with feet on a box; HSPU to a raised stack of mats