Workout Description

Why This Workout Is Hard

Hero WOD. Descending ladder of running and bodyweight exercises performed under load (weight vest), testing endurance and stamina.

Benchmark Times for Brian Serdynski

• Elite: <23:45
• Advanced: 23:45-21:15
• Intermediate: 21:15-18:00
• Beginner: >18:00

Training Focus

This workout develops the following fitness attributes:

• Endurance (8/10): Hero WOD. A descending ladder of running (total 1150m) and bodyweight exercises (50 Squats, 40 Sit-Ups, 30 Push-Ups, 20 Jumping Jacks), all performed under load (20/15 lb weight vest). Tests endurance and stamina with constant load.
• Stamina (7/10): Performing a descending ladder of air squats, sit-ups, push-ups, and jumping jacks while vested, interspersed with decreasing run distances, tests broad bodyweight muscular endurance under load.
• Speed (5/10): Maintaining a good running pace (especially vested) and cycling efficiently through the bodyweight exercises is key. Pacing for the overall effort is important.
• Strength (4/10): The weight vest adds a constant strength demand to all movements, particularly challenging for push-ups and maintaining posture during squats and runs. Tests strength under load and fatigue.
• Power (3/10): Jumping jacks have a minor plyometric component. The WOD's emphasis is on sustained endurance under load rather than peak power output.
• Flexibility (2/10): Requires basic mobility for running and all bodyweight exercises. The vest might slightly restrict torso movement.

Modality Profile

A descending ladder of monostructural (Run) and gymnastics (Squat, Sit-up, Push-up, JJ) movements, all under the load of a weight vest. The work is evenly split between G and M.

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