Workout Description

Why This Workout Is Very Hard

Hero WOD (Chipper). Extremely high volume bodyweight movements (100 burpees, 200 push-ups, 300 lunges, 200 squats) combined with 3 miles of running. Exceptionally demanding on endurance and mental toughness.

Benchmark Times for Bert

• Elite: <58:45
• Advanced: 58:45-56:15
• Intermediate: 56:15-50:00
• Beginner: >50:00

Training Focus

This workout develops the following fitness attributes:

• Endurance (10/10): Hero WOD (Chipper). Extremely high volume bodyweight movements (100 burpees, 200 push-ups, 300 lunges, 200 squats) combined with 7x400m runs (2.8km total). Exceptionally demanding on cardiovascular endurance and mental toughness over a very long duration.
• Stamina (10/10): Massive total reps: 100 Burpees, 200 Push-Ups, 300 Walking Lunges, 200 Air Squats. This will utterly exhaust full-body, pushing, and leg muscular endurance, compounded by repeated runs.
• Strength (3/10): Primarily a bodyweight endurance test. Relative strength is important for efficiently completing the extreme volume of push-ups and maintaining form in lunges/squats under fatigue.
• Power (3/10): Burpees have an explosive component. However, the extreme volume and duration shift focus to sustained endurance rather than peak power output.
• Speed (3/10): Pacing is paramount for this ultra-endurance Hero WOD. Consistent, sustainable movement speed and efficient transitions are far more important than maximal speed on any single element due to the extreme length and volume.
• Flexibility (2/10): Requires basic mobility for running, burpees, push-ups, lunges, and air squats.

Modality Profile

A balanced chipper with a monostructural component (Run), a gymnastics component (Push-ups, Sit-ups), and a weightlifting component (Burpees are programmed as W here).

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