Workout Description
For Time
400 meter Run*
Then, 10 Rounds of:
10 Push-Ups
10 Kettlebell Swings (24/16 kg)
10 Box Jumps (24/20 in)
Then,
400 meter Run*
*Wear a Weight Vest on the Run (20/14 lb)
Why This Workout Is Hard
Hero WOD. 10 rounds of push-ups, KB swings, and box jumps sandwiched between weighted runs (20lb vest). Tests endurance and stamina under load.
Benchmark Times for Elmsy
- Elite: <48:45
- Advanced: 48:45-46:15
- Intermediate: 46:15-40:00
- Beginner: >40:00
Training Focus
This workout develops the following fitness attributes:
- Endurance (8/10): Two 400m runs with a weight vest, sandwiching 10 rounds of a bodyweight/kettlebell triplet, creates a significant cardiovascular and loaded endurance challenge.
- Stamina (8/10): 10 rounds of push-ups, kettlebell swings, and box jumps (totaling 100 push-ups, 100 swings, 100 box jumps) heavily tax muscular stamina, especially when performed between weighted runs.
- Speed (6/10): Maintaining a good pace on the vested runs and cycling quickly through the triplet rounds is key for overall time.
- Power (5/10): Kettlebell swings and box jumps are power-oriented movements. Running with a vest also demands power.
- Strength (4/10): Kettlebell swings (24/16 kg) and performing movements while fatigued from vested runs provide a moderate strength stimulus.
- Flexibility (2/10): Basic range of motion for all movements.
Modality Profile
A workout with a large gymnastics/weightlifting triplet (Push-up, KBS, Box Jump) sandwiched by monostructural runs. The triplet has 2 G and 1 W. The runs add the M component. Profile: 50% G, 25% W, 25% M.
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