Workout Description
For Time
800 meter Run
50 Back Squats (135/95 lb)
50 Bench Press (135/95 lb)
800 meter Run
35 Back Squat (135/95 lb)
35 Bench Press (135/95 lb)
800 meter Run
20 Back Squat (135/95 lb)
20 Bench Press (135/95 lb)
800 meter Run
1 Muscle-Up
Why This Workout Is Very Hard
Hero WOD (Chipper). Combines significant running (3200m) with high volume, moderate-weight squats and bench press (105 reps each @ 135lb), plus a muscle-up finisher. Tests strength endurance and conditioning over a long duration.
Benchmark Times for Coffey
- Elite: <55:38
- Advanced: 55:38-51:53
- Intermediate: 51:53-45:00
- Beginner: >45:00
Training Focus
This workout develops the following fitness attributes:
- Endurance (9/10): Significant running volume (3200m total) interspersed with high-volume lifting creates a major cardiovascular and metabolic challenge.
- Stamina (8/10): High total reps of back squats (105) and bench presses (105) at 135/95 lbs, performed between runs, will severely test muscular stamina in the legs, chest, shoulders, and triceps.
- Strength (7/10): Back squats and bench presses at 135/95 lbs are a moderate-to-heavy load for many, making this a strength-endurance focused WOD.
- Speed (5/10): Running pace and the ability to efficiently cycle through the lifting reps between runs are key to overall performance.
- Flexibility (3/10): Requires squat depth and mobility for bench press setup (e.g., shoulder retraction).
- Power (3/10): While the lifts can be performed with some power, the emphasis is on completing the volume under fatigue from running.
Modality Profile
A G/M workout with a gymnastics component (Pull-ups) and a monostructural component (Run).
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