For Time
50 Shoulder-to-Overheads (115/75 lb)
50 foot Arm Over Arm Sled Pull
40 Burpees
50 foot Arm Over Arm Sled Pull
30 Sumo Deadlift High Pulls (85/55 lb)
50 foot Arm Over Arm Sled Pull
Why This Workout Is Hard
Hero WOD (Chipper). Combines moderate S2OH, heavy sled pulls, burpees, and moderate SDHP. Tests strength, power, and conditioning with odd objects.
Benchmark Times for Fournier
Elite: <28:45
Advanced: 28:45-26:15
Intermediate: 26:15-22:30
Beginner: >22:30
Training Focus
This workout develops the following fitness attributes:
Stamina (8/10): Arm-over-arm sled pulls are a significant test of grip, back, and leg stamina. Shoulder-to-overheads and SDHP also contribute to upper body and posterior chain stamina.
Endurance (7/10): A chipper involving moderate S2OH, heavy sled pulls, burpees, and moderate SDHP tests cardiovascular fitness and the ability to work through varied tasks with minimal rest.
Strength (7/10): Heavy sled pulls require substantial full-body strength. Shoulder-to-overheads (115/75 lb) and SDHP (85/55 lb) are moderate loads that test strength endurance.
Power (7/10): Sled pulls, if performed explosively, and shoulder-to-overheads/SDHP are power-demanding movements. Burpees also have a power component.
Speed (5/10): Efficient transitions between movements and maintaining a good pace on the sled pulls and burpees contribute to overall time.
Flexibility (3/10): Requires mobility for overhead positions (S2OH) and hip hinge for SDHP and sled pulls.
Modality Profile
An M/W couplet with a monostructural movement (Run) and a weightlifting movement (Deadlifts).
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Training Profile
Attribute
Score
Explanation
Endurance
7/10
A chipper involving moderate S2OH, heavy sled pulls, burpees, and moderate SDHP tests cardiovascular fitness and the ability to work through varied tasks with minimal rest.
Stamina
8/10
Arm-over-arm sled pulls are a significant test of grip, back, and leg stamina. Shoulder-to-overheads and SDHP also contribute to upper body and posterior chain stamina.
Strength
7/10
Heavy sled pulls require substantial full-body strength. Shoulder-to-overheads (115/75 lb) and SDHP (85/55 lb) are moderate loads that test strength endurance.
Flexibility
3/10
Requires mobility for overhead positions (S2OH) and hip hinge for SDHP and sled pulls.
Power
7/10
Sled pulls, if performed explosively, and shoulder-to-overheads/SDHP are power-demanding movements. Burpees also have a power component.
Speed
5/10
Efficient transitions between movements and maintaining a good pace on the sled pulls and burpees contribute to overall time.
For Time
50 Shoulder-to-Overheads (115/75 lb)
50 foot Arm Over Arm Sled Pull
40 Burpees
50 foot Arm Over Arm Sled Pull
30 Sumo Deadlift High Pulls (85/55 lb)
50 foot Arm Over Arm Sled Pull