Workout Description
4 Rounds For Time
400 meter Run
24 Back Squats (185/135 lb)
24 Jerks (135/95 lb)
Why This Workout Is Very Hard
Hero WOD (Triplet). 4 rounds combining running with high-volume, heavy back squats (96 reps @ 185lb) and moderately heavy jerks (96 reps @ 135lb). Very demanding on strength endurance and conditioning.
Benchmark Times for Bruck
- Elite: <48:45
- Advanced: 48:45-46:15
- Intermediate: 46:15-41:30
- Beginner: >41:30
Training Focus
This workout develops the following fitness attributes:
- Endurance (9/10): Hero WOD (Triplet). 4 rounds combining a 400m run with high-volume, heavy back squats (24 reps @ 185/135lb per round, 96 total) and moderately heavy jerks (24 reps @ 135/95lb per round, 96 total). Very demanding on strength endurance and conditioning.
- Stamina (9/10): Performing 96 total heavy Back Squats and 96 total moderately heavy Jerks, interspersed with 4x400m runs, will severely tax leg, core, and shoulder strength-stamina. Maintaining form under such volume and load is critical.
- Strength (8/10): Back Squats at 185/135 lbs for 24 reps per round are a very heavy load testing leg strength endurance. Jerks at 135/95 lbs for 24 reps test overhead strength endurance. This WOD is very strength-dominant.
- Power (7/10): Driving up from heavy back squats and performing jerks (push jerk or split jerk) are powerful movements. Maintaining power output through 4 rounds of heavy lifting and running is key.
- Flexibility (4/10): Requires full squat depth for heavy back squats and good shoulder/overhead mobility for jerks. Basic running mobility.
- Speed (4/10): Pacing the runs to have capacity for the very heavy and high-volume lifts is crucial. Efficient cycling of squats and jerks is important, but managing the load safely and effectively is paramount.
Modality Profile
A triplet with one monostructural movement (Run) and two heavy weightlifting movements (Back Squats, Jerks). The profile is weightlifting-dominant.
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