Workout Description
Part A:
2 mile Run
Part B:
Tabata (:17 ON /:3 OFF/ 6 Rounds)
Burpees
Sit-Ups
Air Squats
Push-Ups
Flutter Kicks
Mountain Climbers
Part C:
3:30 Accumulated Plank Hold
Why This Workout Is Hard
Hero WOD; includes a 2-mile run, a demanding multi-movement Tabata circuit with minimal rest, and a long accumulated plank hold.
Training Focus
This workout develops the following fitness attributes:
- Endurance (10/10): A benchmark test of aerobic capacity and cardiovascular endurance over a very long, continuous effort.
- Stamina (9/10): Requires exceptional full-body muscular endurance, particularly in the legs, core, and back, to sustain effort for 10,000 meters.
- Speed (3/10): Maintaining an efficient and consistent stroke rate and pace over a very long distance is critical, rather than sprint speed.
- Strength (2/10): While some strength contributes to power per stroke, it's overwhelmingly a test of endurance over maximal strength.
- Flexibility (2/10): Basic rowing mechanics require adequate hip, shoulder, and thoracic mobility for efficient strokes.
- Power (1/10): Focus is on consistent, sustainable power application per stroke over a very long duration, not maximal explosive power.
Modality Profile
This workout is explicitly divided into three parts with roughly equal time domains. Part A (2-mile Run) is pure Monostructural. Part B (Tabata circuit) and Part C (Plank) are pure Gymnastics. This results in a nearly perfect split between the two modalities.
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