Workout Description
For Time
7 rounds of:
500 meter run
14 Air Squats
14 Lunges
14 Sit-Ups
14 Squat Jumps
Directly into:
25 Burpees
1 mile Run
Why This Workout Is Hard
Hero WOD. Very high volume running (~3.2 miles) combined with high-volume bodyweight movements (392 reps + 25 burpees), primarily testing endurance and stamina.
Benchmark Times for Canine Rex
- Elite: <47:45
- Advanced: 47:45-45:15
- Intermediate: 45:15-39:00
- Beginner: >39:00
Training Focus
This workout develops the following fitness attributes:
- Endurance (9/10): Very high volume of running (approx 3.2 miles total) combined with continuous bodyweight circuits makes this an extreme endurance test.
- Stamina (8/10): Seven rounds of varied bodyweight squats, lunges, and sit-ups, plus a final set of burpees, heavily taxes leg and core muscular stamina.
- Speed (4/10): Maintaining a consistent running pace and efficiently cycling through bodyweight movements over a long duration is key.
- Flexibility (2/10): Basic range of motion for running and bodyweight exercises.
- Power (2/10): Squat jumps and burpees have a plyometric component, but the overwhelming stimulus is endurance.
- Strength (1/10): Entirely bodyweight; maximal strength is not a factor.
Modality Profile
An M/W couplet with a monostructural movement (Run) and a weightlifting movement (Deadlifts).
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