Workout Description
For Time
1 mile Run with medicine ball (20/14 lb)
Then 8 Rounds of:
10 Wall Ball Shots (20/14 lb)
1 Rope Climb (15 ft)
Then, 800 meter Run with medicine ball (20/14 lb)
Then 4 Rounds of:
10 Wall Ball Shots (20/14 lb)
1 Rope Climb (15 ft)
Then, 400 meter Run with medicine ball (20/14 lb)
Then 2 Rounds of:
10 Wall Ball Shots (20/14 lb)
1 Rope Climb (15 ft)
Why This Workout Is Very Hard
Hero WOD. Combines significant loaded running (2800m w/ 20lb ball), high-volume rope climbs (14 reps), and wall balls. Very demanding on conditioning and grip/pulling strength.
Benchmark Times for DVB
- Elite: <55:38
- Advanced: 55:38-51:53
- Intermediate: 51:53-45:00
- Beginner: >45:00
Training Focus
This workout develops the following fitness attributes:
- Endurance (9/10): Significant loaded running (2800m total with 20/14 lb ball) combined with multiple rounds of wall balls and rope climbs creates an extreme endurance challenge.
- Stamina (8/10): High total volume of wall ball shots (140) and rope climbs (14) will severely tax muscular stamina in the legs, shoulders, and grip/pulling muscles, especially when fatigued from loaded runs.
- Strength (6/10): Rope climbs require significant upper body pulling strength. Carrying the medicine ball and performing wall balls also contribute to strength demands.
- Power (5/10): Wall ball shots and the initial pull/drive in rope climbs have power components.
- Speed (5/10): Maintaining a good pace on the loaded runs and efficiently cycling through wall balls and rope climbs is key.
- Flexibility (4/10): Requires squat depth for wall balls and shoulder/hip mobility for efficient rope climbs and running with load.
Modality Profile
A balanced chipper with a monostructural component (Run), a gymnastics component (Rope Climbs), and a weightlifting component (Wall Ball Shots).
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