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Workout Description

10 Rounds for Time 30 Double-Unders 15 Pull-Ups 30 Air Squats 100 meter Sprint 2 minute Rest

Why This Workout Is Hard

Hero WOD. 10 rounds of DUs, pull-ups, squats, and sprints with 2 min rest. High volume and intensity intervals test conditioning and recovery.

Benchmark Times for Emily

  • Elite: <36:00
  • Advanced: 40:00-45:00
  • Intermediate: 50:00-57:30
  • Beginner: >68:45

Training Focus

This workout develops the following fitness attributes:

  • Endurance (8/10): Ten rounds of double-unders, pull-ups, squats, and a 100m sprint, with 2 minutes rest between rounds, creates a high-intensity interval training effect, testing cardiovascular recovery and repeated effort.
  • Stamina (7/10): Muscular stamina for 150 total pull-ups and 300 total air squats, plus the coordination stamina for 300 double-unders, is significant.
  • Speed (7/10): Sprinting speed and fast cycling of all other movements within each round are crucial. The rest allows for higher intensity per round.
  • Power (5/10): The 100m sprint and kipping pull-ups have power components. Double-unders require plyometric power.
  • Strength (3/10): Primarily bodyweight movements; pull-ups test relative pulling strength endurance.
  • Flexibility (2/10): Basic range of motion for all movements.

Modality Profile

A 4-movement workout with three gymnastics movements (DU, Pull-up, Squat) and one monostructural (Sprint). Profile: 75% G, 25% M.

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These WODs similar to Emily share comparable training demands, time domains, and movement patterns.

Training Profile

AttributeScoreExplanation
Endurance8/10Ten rounds of double-unders, pull-ups, squats, and a 100m sprint, with 2 minutes rest between rounds, creates a high-intensity interval training effect, testing cardiovascular recovery and repeated effort.
Stamina7/10Muscular stamina for 150 total pull-ups and 300 total air squats, plus the coordination stamina for 300 double-unders, is significant.
Strength3/10Primarily bodyweight movements; pull-ups test relative pulling strength endurance.
Flexibility2/10Basic range of motion for all movements.
Power5/10The 100m sprint and kipping pull-ups have power components. Double-unders require plyometric power.
Speed7/10Sprinting speed and fast cycling of all other movements within each round are crucial. The rest allows for higher intensity per round.