Workout Description

Why This Workout Is Hard

Hero WOD. High volume (480 reps total) over 3 rounds. Combines moderate KB swings, box jumps, light clusters, and challenging elevated push-ups, testing endurance across multiple movements.

Benchmark Times for Chris Kyle

• Elite: <38:45
• Advanced: 38:45-36:15
• Intermediate: 36:15-31:00
• Beginner: >31:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High repetitions for all movements heavily tax muscular stamina in multiple groups: posterior chain and grip (KB swings), legs (box jumps, clusters), shoulders and chest (clusters, elevated push-ups).
• Endurance (7/10): Three rounds of high-volume movements, including kettlebell swings, box jumps, clusters, and elevated push-ups, create a significant cardiovascular and metabolic demand.
• Power (7/10): Clusters (squat clean + thruster) are a powerful compound movement. Kettlebell swings and box jumps also have strong power components.
• Strength (6/10): Clusters at 65/45 lbs, while light, become challenging for 40 reps per round. Kettlebell swings also contribute to strength-endurance.
• Speed (5/10): Efficiently cycling reps for each movement and minimizing transition times are key, but overall stamina and strength-endurance are more tested.
• Flexibility (3/10): Requires squat depth for clusters, hip flexion for box jumps, and basic range of motion for other movements.

Modality Profile

A pure weightlifting workout, a heavy barbell complex.

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