Workout Description
4 Rounds for Time
400 meter Run
16 Bench Presses (135/95 lb)
16 Wall Ball Shots (20/14 lb)
16 Shoulder-to-Overheads (95/65 lb)
16 GHD Sit-Ups
Why This Workout Is Hard
Hero WOD. 4 rounds combining running with moderate-volume, moderate-weight bench press (135lb), wall balls, shoulder-to-overhead (95lb), and GHD sit-ups. Tests multiple domains over significant duration.
Benchmark Times for Cajun
- Elite: <43:45
- Advanced: 43:45-41:15
- Intermediate: 41:15-36:00
- Beginner: >36:00
Training Focus
This workout develops the following fitness attributes:
- Endurance (8/10): Four rounds combining 400m runs with multiple moderate-load and bodyweight exercises creates a strong cardiovascular stimulus.
- Stamina (7/10): Muscular stamina for bench presses, wall balls, shoulder-to-overheads, and GHD sit-ups, repeated over 4 rounds, is significant.
- Strength (6/10): Bench presses at 135/95 lbs and shoulder-to-overheads at 95/65 lbs are moderate strength components. GHD sit-ups also require good core strength.
- Speed (6/10): Running speed and efficient cycling of the other movements with quick transitions contribute to overall time.
- Power (5/10): Wall ball shots and push presses (if used for S2OH) have power components.
- Flexibility (3/10): Requires squat depth for wall balls, and basic range of motion for pressing and GHD sit-ups.
Modality Profile
A G/M couplet with a gymnastics movement (Burpee Box Jump-Overs) and a monostructural movement (Row).
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