Workout Description
For Time
10 mile Run
150 Burpee Pull-Ups
Why This Workout Is Very Hard
Hero WOD. Extreme endurance challenge combining a very long run (10 miles) with high-volume complex burpee pull-ups (150 reps). Exceptionally demanding.
Benchmark Times for Clovis
- Elite: <76:30
- Advanced: 90:00-100:00
- Intermediate: 110:00-120:00
- Beginner: >137:30
Training Focus
This workout develops the following fitness attributes:
- Endurance (9/10): A 10-mile run combined with 150 burpee pull-ups is an extreme test of long-duration cardiorespiratory and muscular endurance.
- Stamina (9/10): 150 burpee pull-ups will severely tax full-body stamina, especially upper body pulling and pushing, and core, in addition to the leg stamina required for the run.
- Strength (3/10): The burpee pull-up requires good relative bodyweight strength, repeated many times. The run is primarily endurance.
- Speed (3/10): Maintaining a sustainable running pace and a consistent cycle rate for burpee pull-ups is key, rather than maximal speed on individual elements.
- Flexibility (2/10): Basic range of motion for running, burpees, and pull-ups.
- Power (2/10): The jump in the burpee and the kip in the pull-up have power components, but the WOD is overwhelmingly endurance-focused.
Modality Profile
A couplet combining a long monostructural effort (Run) with a heavy weightlifting movement (Power Clean). The stimulus is evenly split between M and W.
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