Workout Description

Why This Workout Is Hard

Hero WOD. High volume (5 rounds) combining DU skill, gymnastics (pull-ups, ring dips), and moderate KB work (snatches, step-up presses), testing skill and endurance across multiple domains. Includes buy-in/cash-out DUs.

Benchmark Times for Batra

• Elite: <48:45
• Advanced: 48:45-46:15
• Intermediate: 46:15-40:00
• Beginner: >40:00

Training Focus

This workout develops the following fitness attributes:

• Endurance (8/10): Hero WOD. High volume (5 rounds) combining DU skill, gymnastics (pull-ups, ring dips), and moderate KB work (snatches, step-up presses), with DU buy-in/cash-out. This creates a sustained, high-intensity conditioning challenge testing skill and endurance across multiple domains.
• Stamina (8/10): Totaling 100 Pull-Ups, 150 KB Snatches (20/12kg total), 50 KB Step-Up Presses, and 100 Ring Dips, plus 200 DUs. This will severely tax pulling/grip stamina (Pull-Ups, Snatches), pushing/tricep stamina (Ring Dips, Step-Up Presses), and shoulder/calf stamina (DUs, Snatches).
• Strength (6/10): Ring Dips require significant relative upper body pressing strength. KB Snatches and Step-Up Presses at 20/12 kg are a moderate load that tests strength endurance. Pull-ups test relative pulling strength.
• Power (6/10): Kettlebell Snatches are an explosive movement. Kipping pull-ups/ring dips and double-unders utilize power. Maintaining power output through 5 rounds of varied work is tested.
• Flexibility (5/10): Requires good shoulder mobility for pull-ups, ring dips, KB snatches, and step-up presses. Hip mobility for step-ups. Wrist/shoulder for DUs.
• Speed (5/10): Efficient cycling of all movements, especially proficiency in DUs, KB Snatches, and gymnastics, is key. Managing fatigue and minimizing failed reps is crucial for a good time.

Modality Profile

A balanced chipper with a monostructural component (Run), a gymnastics component (Pull-ups, Push-ups), and a weightlifting component (Squats).

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