Workout Description
For Time
5k Run
4 minutes to find 4 rep max Deadlift
5k Run
4 minutes to find 4 rep max Push Jerk
Why This Workout Is Very Hard
Hero WOD. Combines very long runs (10k total) with short windows to establish 4RM Deadlift and Push Jerk. Tests extreme endurance alongside maximal strength under fatigue.
Benchmark Times for Dragon
- Elite: <17:00
- Advanced: 20:01-22:31
- Intermediate: 25:01-27:31
- Beginner: >35:39
Training Focus
This workout develops the following fitness attributes:
- Endurance (9/10): Two 5km runs sandwiching max lift attempts make this an extreme endurance test, also challenging recovery for strength efforts.
- Strength (8/10): Finding a 4-rep max deadlift and push jerk tests near-maximal strength, even more challenging after a 5k run.
- Stamina (7/10): Leg stamina for the long runs is paramount. Maintaining core stability for max lifts after running also tests stamina.
- Power (6/10): Push jerks are an explosive power movement. Deadlifts also require significant power to lift heavy for reps.
- Speed (4/10): Running pace is critical. Bar speed on lifts is important for successful heavy attempts, but overall WOD is not about fast cycling.
- Flexibility (3/10): Requires hamstring/hip mobility for deadlifts and shoulder/thoracic mobility for push jerks.
Modality Profile
A G/W couplet with a gymnastics movement (Rope Climbs) and a weightlifting movement (Snatches).
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