Workout Description
For Time
25 Burpees
400 meter Run (20/14 lb Medicine Ball)
25 Weighted Pull-Ups (20/15 lb Dumbbell)
400 meter Run (20/14 lb Medicine Ball)
25 Handstand Push-Ups
400 meter Run (20/14 lb Medicine Ball)
25 Chest-to-Bar Pull-Ups
400 meter Run (20/14 lb medicine ball)
25 Burpees
Why This Workout Is Very Hard
Hero WOD (Chipper). High volume combining loaded runs (1600m w/ 20lb ball), burpees, and multiple challenging gymnastics variations (weighted pull-ups, HSPU, C2B). Very demanding on conditioning and gymnastics endurance.
Benchmark Times for Del
- Elite: <45:38
- Advanced: 45:38-41:53
- Intermediate: 41:53-36:00
- Beginner: >36:00
Training Focus
This workout develops the following fitness attributes:
- Endurance (8/10): Four 400m runs with a 20/14 lb medicine ball, interspersed with challenging gymnastics and burpees, creates a high cardiovascular demand under load.
- Stamina (8/10): High volume of weighted pull-ups, HSPU, C2B pull-ups, and burpees tests upper body and core stamina significantly, especially when fatigued from loaded runs.
- Strength (7/10): Weighted pull-ups (20/15 lb DB), handstand push-ups, and chest-to-bar pull-ups require considerable upper body strength. Carrying the medicine ball also adds a strength component.
- Power (5/10): The explosive push in burpees and kipping elements of pull-ups contribute to power. Running with load also demands power.
- Speed (5/10): Maintaining a good pace on the loaded runs and cycling efficiently through the gymnastics and burpees is key.
- Flexibility (4/10): Requires shoulder mobility for HSPU and pull-up variations, and hamstring/hip flexibility for burpees.
Modality Profile
A couplet of a weightlifting movement (Bodyweight Clean) and a gymnastics movement (Burpee). The stimulus is evenly split between G and W.
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