5 Rounds for Time: 31 Back Squats (135/95 lb), 12 Power Cleans (185/135 lb)
Primary movement: Back Squat/Power Clean
Alexander is a Hero WOD honoring Army Staff Sergeant Alexander G. Povilaitis: 5 rounds for time of 31 back squats (135/95 lb) and 12 power cleans (185/135 lb). The rep scheme (31, and 12 in 2012) references the date of his death. It's a rare benchmark built entirely from two barbells at two very different loads: high-rep moderate squats that torch the legs, then heavy cleans on legs that no longer want to jump. Alexander is a strength-endurance beatdown in the 15-30 minute range.
| Level (Time) | Men | Women |
|---|---|---|
| beginner | 28:00+ | 30:00+ |
| intermediate | 21:00 | 23:00 |
| advanced | 16:00 | 18:00 |
| elite | sub 13:00 | sub 14:30 |
Take the squats from the rack if available (the standard allows cleaning it up - decide beforehand). Break 31 into 16-15 or 12-10-9 with tiny breaks; unbroken heroics in round 1 destroy rounds 3-5. The cleans should be confident singles from the first round - drop, breathe, reset, pull. Watch your clean technique in rounds 4-5: tired legs make you pull early with your back. A belt is reasonable here.
Scaled: 5 rounds of 21 back squats (95/65 lb) and 9 power cleans (135/95 lb). Beginner: 4 rounds of 15 goblet or empty-bar squats and 6 light power cleans. Both loads should allow the prescribed set sizes with solid form.
Log every result, see your progress over time, and know exactly where you stand.