Workout Description

Why This Workout Is Hard

Hero WOD. 3 rounds combining significant running (2400m), heavy deadlifts (275lb), complex burpee pull-ups, and moderate KB snatches, testing conditioning, strength, and skill.

Benchmark Times for Bowen

• Elite: <38:45
• Advanced: 38:45-36:15
• Intermediate: 36:15-30:00
• Beginner: >30:00

Training Focus

This workout develops the following fitness attributes:

• Endurance (8/10): Hero WOD. 3 rounds combining significant running (800m per round, 2400m total), heavy deadlifts (275/185lb), complex burpee pull-ups, and moderate single-arm KB snatches (53/35lb). Tests conditioning, strength, and skill endurance.
• Stamina (8/10): Cycling 7 heavy deadlifts, 10 burpee pull-ups, and 14 SA KB snatches, interspersed with 800m runs, for 3 rounds will tax posterior chain/grip stamina (DLs), full-body/pulling stamina (burpee pull-ups), and unilateral lifting/grip stamina (KB snatches).
• Strength (8/10): Deadlifts at 275/185 lbs are a heavy load for 7 reps. Burpee pull-ups require relative strength. Single-arm KB snatches at 53/35 lbs test unilateral strength endurance. Strong strength component.
• Power (7/10): Deadlifts (if fast), burpee pull-ups, and KB snatches are all power movements. Sprinting 800m also demands power. Maintaining power with heavy loads and after runs is key.
• Speed (5/10): Maintaining a strong running pace and cycling efficiently and safely through the heavy deadlifts, burpee pull-ups, and KB snatches is crucial. Pacing for 3 rounds is important.
• Flexibility (4/10): Requires good hamstring/hip mobility for heavy deadlifts and KB snatches. Basic mobility for burpees, pull-ups, and running.

Modality Profile

A balanced chipper with a monostructural component (Run), a gymnastics component (Burpee Pull-ups), and a weightlifting component (Deadlifts, Kettlebell Snatches).

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