Workout Description
5 Rounds for Time
20 Kneeling Medicine Ball Slams (30/20 lb)
20 Plate Sit-Ups (45/25 lb)
20 calorie Row
20 foot Sandbag Bear Crawl (60/40 lb)
Why This Workout Is Medium
Hero WOD. 5 rounds combining moderate-weight medicine ball slams, weighted sit-ups, rowing, and sandbag bear crawls. Tests core strength and conditioning.
Benchmark Times for Chief Daryl Rollins
- Elite: <36:00
- Advanced: 36:00-32:00
- Intermediate: 32:00-27:30
- Beginner: >27:30
Training Focus
This workout develops the following fitness attributes:
- Stamina (7/10): Muscular stamina is tested in the core (kneeling slams, plate sit-ups, plank pulls) and shoulders/back (slams, rows, sandbag crawls).
- Endurance (6/10): Five rounds including 20-calorie rows and other core-focused movements create a moderate cardiovascular stimulus.
- Strength (5/10): Sandbag bear crawls (60/40 lb) and kneeling medicine ball slams (30/20 lb) require good functional strength and core stability.
- Power (4/10): Medicine ball slams and rowing have power components.
- Speed (4/10): Efficiently moving through the circuit and maintaining a good pace on the rower contribute to overall time.
- Flexibility (3/10): Basic range of motion for rowing, sit-ups, and crawls. Some shoulder mobility for slams.
Modality Profile
A G/W couplet with a gymnastics movement (Push-ups) and a weightlifting movement (Power Cleans).
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