Workout Description
4 Rounds for Time
3 Deadlifts (1.5 x Bodyweight)
6 Burpees
9 Box Jumps (24/20 in)
Why This Workout Is Hard
Hero WOD. 4 rounds combining potentially very heavy deadlifts (1.5x Bodyweight) with burpees and box jumps, testing strength and conditioning. Difficulty varies significantly with individual bodyweight.
Benchmark Times for Amer
- Elite: <15:00
- Advanced: 15:00-13:00
- Intermediate: 13:00-10:00
- Beginner: >10:00
Training Focus
This workout develops the following fitness attributes:
- Strength (9/10): Deadlifts at 1.5x bodyweight are very heavy; bar muscle-ups require significant upper body strength.
- Endurance (8/10): 4 rounds including 400m runs and high-skill gymnastics/heavy lifts will be very demanding on endurance.
- Stamina (7/10): Stamina for heavy deadlifts and bar muscle-ups, especially when combined with running.
- Power (7/10): Deadlifts can be powerful; bar muscle-ups involve an explosive hip drive and pull/push.
- Speed (6/10): Running speed and quick transitions between elements are important.
- Flexibility (5/10): Mobility for deadlifts (hamstring, hip) and bar muscle-ups (shoulder).
Modality Profile
A couplet of a weightlifting movement (Deadlifts) and a monostructural/gymnastics hybrid (Burpee Box Jumps). The profile is an even M/W split.
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