Workout Description
For Time
100 Push-Ups
100 Kettlebell Swings (24/16 kg)
100 Toes-to-Bars
100 ft Rope Climbs (accumulate over multiple ascents)
Why This Workout Is Hard
Hero WOD (Chipper). High volume push-ups, heavy KB swings (70lb), T2B, and accumulated rope climbs (100ft). Tests endurance across multiple domains, especially grip and pulling.
Benchmark Times for Evans
- 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:
- Stamina (9/10): Very high volume of push-ups (pushing), KB swings (posterior chain/grip), T2B (core/grip/hip flexors), and rope climbs (grip/pulling) will exhaust muscular stamina across multiple domains.
- Endurance (7/10): A chipper with 100 reps each of push-ups, kettlebell swings, toes-to-bars, and 100ft of rope climbs creates a significant, sustained metabolic demand.
- Strength (6/10): Kettlebell swings (24/16 kg) are moderately heavy for 100 reps. Rope climbs and T2B require good relative strength.
- Power (5/10): Kettlebell swings have a power component. The initial pull in rope climbs can also be powerful.
- Flexibility (4/10): Requires hip hinge for swings, hamstring/hip flexor mobility for T2B, and shoulder mobility for rope climbs.
- Speed (4/10): Efficiently moving through large sets of varied movements is key, but overall endurance and stamina are primary.
Modality Profile
A balanced triplet with a monostructural component (Run), a weightlifting component (Kettlebell Swings), and a gymnastics component (Pull-ups).
Similar Workouts to Evans
If you enjoy Evans, you might also like these similar CrossFit WODs:
- Kevin (91% similar) - 3 Rounds for Time
32 Deadlifts (185/135 lb)
32 Hanging Hip Touches (alternating arms)
800 meter Runn...
- Batra (91% similar) - For Time
Buy-In: 100 Double-Unders
Then, 5 Round of:
20 Pull-Ups
15 Kettlebell Snatches (20/12 kg)
...
- Painstorm VI (90% similar) - For Time
3 Rounds of:
400 meter Run
15 Deadlifts (Bodyweight)
15 Pull-Ups
Then 3 Rounds of:
400 met...
- Barbara Ann (90% similar) - 5 Rounds for Time
20 Handstand Push-Ups
30 Deadlifts (135/95 lb)
40 Sit-Ups
50 Double-Unders...
- Lund (90% similar) - For Time
800 meter Run
12 Pull-Ups
24 Kettlebell Swings
48 Toes-to-Bars
96 Sit-Ups
48 Push-Ups
24 De...
- Da Bauer (89% similar) - 2 Rounds for Time
53 Burpees
18 Kettlebell Swings (53/35 lb)
100 calorie Row
13 Thrusters (95/65 lb)...
- Assault Journey (89% similar) - AMRAP in 30 minutes
10 Front Squats (135/95 lb)
10 Bench Presses (205/135 lb)
10 Pull-Ups
10 GHD Ext...
- Patton (89% similar) - For Time
25 Deadlifts (155/105 lb)
400 meter Run
10 Strict Pull-Ups
10 Clean-and-Jerks (155/105 lb)
...
These WODs similar to Evans share comparable training demands, time domains, and movement patterns.