Workout Description
7 Rounds For Time
3 Forward Rolls
5 Wall Climbs
7 Toes-to-Bar
9 Box Jumps (30/24 in)
Why This Workout Is Hard
Hero WOD. 7 rounds combining challenging gymnastics (Wall Climbs, T2B), high box jumps (30in), and an unusual coordination element (Forward Rolls), testing skill, endurance, and coordination over significant volume.
Benchmark Times for Adrian
- Elite: <35:15
- Advanced: 35:15-31:45
- Intermediate: 31:45-26:30
- Beginner: >26:30
Training Focus
This workout develops the following fitness attributes:
- Stamina (8/10): Core stamina for toes-to-bar; shoulder and core stamina for wall climbs; leg stamina for box jumps, all repeated for 7 rounds.
- Endurance (7/10): 7 rounds of varied gymnastics and plyometric movements (assuming Forward Rolls, Wall Climbs, Toes-to-Bar, Box Jumps) will be highly demanding on endurance.
- Strength (6/10): Significant relative bodyweight strength needed for wall climbs and toes-to-bar.
- Flexibility (6/10): Good shoulder and hamstring flexibility for wall climbs and toes-to-bar; hip flexibility for box jumps and forward rolls.
- Speed (6/10): Efficiently moving through the sequence of gymnastic elements and box jumps, with quick transitions, is key.
- Power (5/10): Box jumps are an explosive movement; kipping elements in TTB and the push in wall climbs have power components.
Modality Profile
A simple couplet of a gymnastics movement (Jumping Pull-up) and a monostructural movement (Run). With 7 rounds, the stimulus is evenly split between the two.
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