Workout Description
For Time
10 Rope Climbs (15 ft)
20 Back Squats (225 lb)
30 Handstand Push-Ups
40 calorie Row
Why This Workout Is Hard
Hero WOD (Chipper). Combines high-skill gymnastics (10 Rope Climbs, 30 HSPU) with heavy back squats (20 reps @ 225lb) and rowing, testing skill, strength, and conditioning.
Benchmark Times for Brehm
- Elite: <9:00
- Advanced: 10:00-12:30
- Intermediate: 15:00-17:30
- Beginner: >23:45
Training Focus
This workout develops the following fitness attributes:
- Endurance (8/10): Hero WOD (Chipper). Combines high-skill gymnastics (10 Rope Climbs, 30 HSPU) with heavy back squats (20 reps @ 225/155lb) and rowing (40 cals). This is a demanding test of skill, strength, and conditioning in a chipper format.
- Stamina (8/10): Performing 10 Rope Climbs will tax upper body pulling and grip stamina. 20 heavy Back Squats demand leg and core strength-stamina. 30 HSPU will exhaust pushing stamina. The row adds a final conditioning hit.
- Strength (8/10): Rope Climbs require significant upper body pulling strength. Back Squats at 225/155 lbs for 20 reps are a very heavy load testing leg strength endurance. Handstand Push-Ups require high relative pressing strength.
- Power (6/10): Explosive pulls on rope climbs and driving up from heavy back squats utilize power. Kipping HSPU and rowing for calories also have power components.
- Flexibility (5/10): Requires hip/shoulder mobility for efficient rope climbs, full squat depth for heavy back squats, and shoulder/wrist mobility for HSPU. Basic rowing mobility.
- Speed (4/10): Focus is on completing challenging, high-skill/heavy movements. Efficient technique on rope climbs, managing heavy squats, and proficient HSPU are more critical than raw speed on any single element.
Modality Profile
A chipper with two gymnastics movements (Rope Climb, HSPU), one heavy weightlifting movement (Back Squat), and one monostructural movement (Row). The stimulus is balanced across the three modalities.
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