Workout Description
5 Rounds for Time
6 Bar Muscle-Ups
23 Russian Kettlebell Swings (70/53 lb)
19 Toes-to-Bars
44 Double-Unders
25 meter Kettlebell Lunges (70/53 lb)
Why This Workout Is Very Hard
Hero WOD. 5 rounds combining high-skill gymnastics (Bar MU, T2B), heavy KB swings (70lb), DUs, and heavy KB lunges (70lb). Very demanding across multiple high-skill/heavy domains.
Benchmark Times for DRK
- Elite: <25:39
- Advanced: 25:39-21:54
- Intermediate: 21:54-17:31
- Beginner: >17:31
Training Focus
This workout develops the following fitness attributes:
- Stamina (9/10): High volume of bar muscle-ups, heavy KB swings, toes-to-bars, and heavy KB lunges will severely tax grip, core, pulling, and pushing stamina.
- Strength (8/10): Bar muscle-ups require significant relative strength. Kettlebell swings and lunges at 70/53 lbs are very heavy, demanding substantial strength-endurance.
- Endurance (7/10): Five rounds of varied high-skill gymnastics, heavy kettlebell work, and double-unders create a significant cardiovascular and metabolic demand.
- Power (7/10): Bar muscle-ups and kettlebell swings are explosive movements. Double-unders require plyometric power.
- Speed (6/10): Efficient cycling of all movements, especially the high-skill gymnastics and heavy KB work, is crucial for a good time.
- Flexibility (5/10): Requires shoulder/thoracic mobility for BMU and T2B, hip hinge for swings, and mobility for deep lunges.
Modality Profile
A G/M couplet with a gymnastics movement (Burpee Box Jumps) and a monostructural movement (Run).
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