Workout Description
2 Rounds for Time
53 Burpees
18 Kettlebell Swings (53/35 lb)
100 calorie Row
13 Thrusters (95/65 lb)
Why This Workout Is Hard
Hero WOD. 2 rounds combining high-rep burpees, moderate KB swings, significant rowing (200 cal total), and light thrusters. Tests conditioning and endurance.
Benchmark Times for Da Bauer
- Elite: <48:45
- Advanced: 48:45-46:15
- Intermediate: 46:15-40:00
- Beginner: >40:00
Training Focus
This workout develops the following fitness attributes:
- Endurance (8/10): Two rounds involving high-rep burpees, 100-calorie rows, and other movements create a significant cardiovascular endurance test.
- Stamina (7/10): High volume of burpees (106 total) and kettlebell swings, combined with rowing and thrusters, tests full-body muscular stamina.
- Power (6/10): Thrusters and kettlebell swings are power-oriented movements. Rowing also demands power per stroke.
- Strength (5/10): Kettlebell swings at 53/35 lbs and thrusters at 95/65 lbs provide a moderate strength-endurance challenge.
- Speed (5/10): Efficiently cycling through movements and maintaining a strong pace on the row are key, but overall endurance is paramount.
- Flexibility (3/10): Requires squat depth for thrusters, hip hinge for swings, and basic mobility for burpees and rowing.
Modality Profile
A 4-movement workout. Burpee (G), KBS (W), Row (M), Thruster (W). This gives 2 W, 1 G, 1 M. Profile: 50% W, 25% G, 25% M.
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