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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