Workout Description
5 Rounds for Time
7 Chest-to-Bar Pull-Ups
14 Kettlebell Swings (32/24 kg)
21 Wall Ball Shots (9/6 kg)
Why This Workout Is Hard
Hero WOD (Triplet). 5 rounds combining higher-skill C2B pull-ups, heavy KB swings (70lb), and wall balls, testing gymnastics, strength endurance, and conditioning.
Benchmark Times for Adam
- Elite: <10:30
- Advanced: 12:00-14:00
- Intermediate: 16:00-18:00
- Beginner: >23:45
Training Focus
This workout develops the following fitness attributes:
- Stamina (7/10): Grip stamina for C2B pull-ups and KB swings, shoulder stamina for double-unders, and core stamina throughout.
- Speed (7/10): Fast cycling of all three movements, especially proficiency in double-unders, is critical for a good time.
- Endurance (6/10): 5 rounds of a triplet including chest-to-bar pull-ups, kettlebell swings, and double-unders will be metabolically demanding.
- Power (5/10): Kettlebell swings are a powerful hip hinge movement; the kip in C2B pull-ups also has a power component.
- Strength (4/10): Relative strength for chest-to-bar pull-ups; the assumed 70/53lb KB swing is a moderate load testing strength-endurance.
- Flexibility (3/10): Requires shoulder mobility for C2B pull-ups and KB swings, and wrist flexibility for double-unders.
Modality Profile
A balanced triplet. Chest-to-Bar Pull-Ups are gymnastics. Kettlebell Swings are weightlifting. Wall Ball Shots are a hybrid of weightlifting and monostructural. The stimulus is spread across all three domains.
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