Workout Description
For Time
25 Thrusters (115/85 lb)
50 Box Jumps (24/20 in)
75 Deadlifts (115/85 lb)
1.5 mile Run
75 Deadlifts (115/85 lb)
50 Box Jumps (24/20 in)
25 Thrusters (115/85 lb)
Wear a Weight Vest (20/14 lb)
Why This Workout Is Very Hard
Hero WOD (Chipper). Very high volume including a 1.5-mile run, moderate weight barbell movements (thrusters, deadlifts), and box jumps, all performed wearing a weight vest, making it extremely demanding.
Benchmark Times for Andy
- Elite: <56:15
- Advanced: 56:15-48:45
- Intermediate: 48:45-41:30
- Beginner: >41:30
Training Focus
This workout develops the following fitness attributes:
- Endurance (8/10): Symmetrical chipper with significant volume across varied movements, testing cardiovascular and muscular endurance over a moderate duration.
- Stamina (8/10): High repetitions for all movements, especially kettlebell swings and double-unders, heavily tax muscular stamina in multiple groups (grip, shoulders, legs, core).
- Power (6/10): Thrusters, box jumps, and kettlebell swings all have significant power components, requiring explosive efforts.
- Speed (6/10): Efficiently cycling reps for each movement and minimizing transition times are key to a good overall score.
- Strength (5/10): Thrusters at 115/85 lbs are moderately heavy for 50 total reps; kettlebell swings also contribute to strength-endurance.
- Flexibility (4/10): Requires good front rack mobility for thrusters, hip flexion for box jumps, and hip hinge mechanics for kettlebell swings.
Modality Profile
A triplet of two weightlifting movements (Thruster, Deadlift) and one gymnastics movement (Bar-Facing Burpee). This results in a 2/3 W, 1/3 G profile.
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