Workout Description

Why This Workout Is Hard

Hero WOD. 10 rounds combining gymnastics skill (HSPU, Pull-Ups), heavy deadlifts (225lb), and cardio/skill (DUs). High volume across multiple domains makes it demanding.

Benchmark Times for Bradshaw

• Elite: <33:45
• Advanced: 33:45-31:15
• Intermediate: 31:15-26:30
• Beginner: >26:30

Training Focus

This workout develops the following fitness attributes:

• Endurance (8/10): Hero WOD. 10 rounds combining gymnastics skill (3 HSPU, 12 Pull-Ups), heavy deadlifts (6 reps @ 225/155lb), and cardio/skill (24 DUs). High volume across multiple demanding domains creates a significant conditioning challenge.
• Stamina (8/10): Totaling 30 HSPU, 120 Pull-Ups, 60 heavy Deadlifts, and 240 DUs. This will exhaust pushing stamina (HSPU), pulling/grip stamina (Pull-Ups), posterior chain/grip stamina (DLs), and calf/shoulder stamina (DUs).
• Strength (7/10): Handstand Push-Ups require significant relative upper body pressing strength. Deadlifts at 225/155 lbs are a heavy load for 6 reps per round, testing strength endurance. Pull-ups test relative pulling strength.
• Power (6/10): Kipping HSPU/Pull-Ups and double-unders utilize power. Deadlifts, if cycled with intent, also contribute. Maintaining power output through 10 rounds of varied work is tested.
• Speed (5/10): Efficient cycling of all movements, especially proficiency in HSPU and DUs, and managing the heavy deadlifts, is key. Pacing for 10 rounds is crucial.
• Flexibility (4/10): Requires shoulder/wrist mobility for HSPU, good hamstring/hip mobility for deadlifts, and shoulder mobility for pull-ups. Basic DU mobility.

Modality Profile

A chipper with two gymnastics movements (HSPU, Pull-ups), one weightlifting movement (Deadlifts), and one monostructural movement (Double-Unders). Gymnastics dominant.

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