Workout Description
6 Rounds For Time
60 Double-Unders
30 Kettlebell Swings (1.5/1 pood)
15 Burpees
Why This Workout Is Hard
Hero WOD (Triplet). 6 rounds combining DUs, heavy KB swings (70lb), and burpees. Tests conditioning, skill, and endurance over significant volume.
Benchmark Times for Dork
- Elite: <33:45
- Advanced: 33:45-31:15
- Intermediate: 31:15-27:30
- Beginner: >27:30
Training Focus
This workout develops the following fitness attributes:
- Endurance (8/10): Six rounds combining high-rep double-unders, heavy kettlebell swings, and burpees creates a very demanding cardiovascular and metabolic WOD.
- Stamina (8/10): Muscular stamina for 180 total heavy kettlebell swings (grip/posterior chain), 90 burpees (full body), and 360 double-unders (calves/shoulders) is significantly tested.
- Power (7/10): Kettlebell swings and burpees are primary power outputs. Double-unders require plyometric power.
- Strength (6/10): Kettlebell swings at 2/1.5 pood (70/53 lb) are a heavy load for 30 reps per round, challenging strength-endurance.
- Speed (6/10): Fast cycling of all movements and quick transitions are crucial for a good time over 6 rounds.
- Flexibility (3/10): Requires hip hinge for KB swings and basic mobility for burpees and double-unders.
Modality Profile
A pure weightlifting workout, a heavy triplet of Power Cleans, Push Presses, and Back Squats.
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