Workout Description
For Time
400 meter Weighted Run (45/35 lb)
30 Lateral Burpees
30 Alternating Reverse Lunges
30 Russian Kettlebell Swings (53/35 lb)
400 meter Weighted Run (45/35 lb)
20 Lateral Burpees
20 Alternating Reverse Lunges
20 Russian Kettlebell Swings (53/35 lb)
400 meter Weighted Run (45/35 lb)
10 Lateral Burpees
10 Alternating Reverse Lunges
10 Russian Kettlebell Swings (53/35 lb)
400 meter Weighted Run (45/35 lb)
Why This Workout Is Hard
Hero WOD. Combines weighted runs (1 mile total @ 45lb) with descending reps of burpees, lunges, and KB swings. The weighted runs add significant challenge to the conditioning aspect.
Benchmark Times for CSM Adkins
- Elite: <38:45
- Advanced: 38:45-36:15
- Intermediate: 36:15-31:30
- Beginner: >31:30
Training Focus
This workout develops the following fitness attributes:
- Endurance (8/10): Four weighted runs (400m each with 45/35 lb) interspersed with circuits of burpees, lunges, and kettlebell swings create a sustained cardiovascular challenge under load.
- Stamina (7/10): Muscular stamina is tested by the repeated sets of lateral burpees, lunges, and kettlebell swings, especially when fatigued from the weighted runs.
- Speed (6/10): Maintaining a good pace on the weighted runs and cycling quickly through the circuit movements is important for overall time.
- Power (5/10): Kettlebell swings are an explosive hip hinge movement. Lateral burpees also have a power component.
- Strength (4/10): The weighted run (45/35 lb) and kettlebell swings (53/35 lb) provide a moderate strength stimulus, particularly for the core and posterior chain.
- Flexibility (2/10): Basic range of motion for running, burpees, lunges, and swings.
Modality Profile
A 4-movement workout. Weighted Run (M), Burpee (G), Lunge (G), KBS (W). This gives 2 G, 1 M, 1 W. Profile: 50% G, 25% M, 25% W.
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