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 |
Where does your Alexander land?
Log it once and the app places you on this table automatically, then tracks the trend.
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.
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