Workout Description
For Time
50 Pull-Ups
400 meter Run
21 Thrusters (95/65 lb)
800 meter Run
21 Thrusters (95/65 lb)
400 meter Run
50 Pull-Ups
Why This Workout Is Hard
Hero WOD (Chipper). Combines high-volume pull-ups (100 total), significant running (1600m), and moderate-volume light thrusters (42 reps @ 95lb). Tests conditioning and muscular endurance.
Benchmark Times for Daniel
- Elite: <28:45
- Advanced: 28:45-26:15
- Intermediate: 26:15-22:30
- Beginner: >22:30
Training Focus
This workout develops the following fitness attributes:
- Endurance (9/10): Significant running volume (1600m total) combined with high-volume pull-ups and thrusters creates a major cardiovascular and metabolic challenge.
- Stamina (8/10): High total reps of pull-ups (100) and thrusters (42 at 95/65 lbs), performed between runs, will severely test muscular stamina in the upper body (pulling/pushing) and legs.
- Power (6/10): Thrusters are an explosive movement. Maintaining power output across reps and after running is key.
- Speed (6/10): Running pace and the ability to efficiently cycle thrusters and pull-ups are crucial for overall performance.
- Strength (5/10): Thrusters at 95/65 lbs provide a moderate strength-endurance stimulus. Pull-ups test relative pulling strength endurance.
- Flexibility (3/10): Requires squat depth and front rack mobility for thrusters, and shoulder mobility for pull-ups.
Modality Profile
A classic chipper with one movement from each modality: Pull-up (G), Run (M), and Thruster (W). The stimulus is evenly distributed.
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