Workout Description
13 Rounds for Time
13 Air Squats
13 Push-Ups
13 Reverse Crunches
13 Dips
Cash-Out: 4 minute Plank Hold (cumulative)
Time Cap: 22 minutes
Why This Workout Is Medium
Hero WOD. High volume bodyweight movements (13 rounds of squats, push-ups, crunches, dips) with a cumulative plank hold cash-out. Tests muscular endurance and core strength. Time cap (22 min) adds intensity.
Benchmark Times for Donald L. Wheeler Jr.
- Elite: <21:00
- Advanced: 21:00-19:01
- Intermediate: 19:01-16:31
- Beginner: >16:31
Training Focus
This workout develops the following fitness attributes:
- Stamina (8/10): High total volume of air squats (169), push-ups (169), reverse crunches (169), and dips (169), combined with a long plank hold, severely tests muscular stamina across multiple muscle groups, especially core and upper body pressing.
- Endurance (6/10): The workout involves 13 rounds of bodyweight exercises plus a 4-minute cumulative plank hold, testing muscular endurance and sustained effort rather than pure cardiovascular output.
- Speed (4/10): Efficiently cycling through the bodyweight movements is important to minimize time, but the plank hold adds a static endurance component.
- Strength (3/10): Primarily bodyweight movements; tests relative strength endurance.
- Flexibility (2/10): Basic range of motion for all movements.
- Power (1/10): Not a power-focused WOD; emphasis is on sustained muscular contractions and endurance.
Modality Profile
A G/M workout with gymnastics (Burpees) and monostructural (Run) components.
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