Workout Description
For Time
400 meter Run
21 Thrusters (40/20 kg)
400 meter Run
21 Pull-Ups
400 meter Run
15 Sumo Deadlift High-Pulls (40/20 kg)
400 meter Run
15 Ring Dips
400 meter Run
9 Handstand Push-Ups
400 meter Run
9 Overhead Squats (40/20 kg)
Why This Workout Is Hard
Hero WOD (Chipper). Combines significant running (2400m) with moderate volume of various moderate-weight barbell movements (~88lb) and gymnastics skills (pull-ups, ring dips, HSPU), testing endurance and well-roundedness.
Benchmark Times for Davo
- 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): Significant running volume (2400m total) interspersed with varied barbell and gymnastics movements creates a high cardiovascular demand.
- Stamina (7/10): Muscular stamina is tested across thrusters, pull-ups, SDLHP, ring dips, HSPU, and OHS, especially when performed after running intervals.
- Strength (6/10): Barbell movements at 40/30 kg (approx 88/66 lb) are moderate. Ring dips and HSPU require good relative upper body strength.
- Power (6/10): Thrusters, SDLHP, and OHS (driving up) have power components. Kipping gymnastics also utilize power.
- Speed (6/10): Running speed and efficient cycling of all exercises with quick transitions are key for overall time.
- Flexibility (5/10): Requires mobility for thrusters, OHS, SDLHP, pull-ups, ring dips, and HSPUs.
Modality Profile
A chipper with multiple gymnastics (Pull-ups, Ring Dips, HSPU), weightlifting (Thrusters, SDLHP, OHS), and monostructural (Run) components. Gymnastics dominant.
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