Workout Description
5 Rounds for Time
35 Kettlebell Swings (1.5/1 pood)
30 Push-Ups
25 Pull-Ups
20 Box Jumps (30/24 in)
1 mile Run
Why This Workout Is Very Hard
Hero WOD. 5 rounds: heavy KB swings (70lb), push-ups, pull-ups, high box jumps (30in), 1-mile run per round. Extreme volume/intensity.
Benchmark Times for Gaza
- Elite: <85:38
- Advanced: 85:38-81:53
- Intermediate: 81:53-72:30
- Beginner: >72:30
Training Focus
This workout develops the following fitness attributes:
- Endurance (10/10): Five rounds, each including a 1-mile run, plus high-volume KB swings, push-ups, pull-ups, and high box jumps, makes this an extreme test of cardiovascular and overall endurance. Total running is 5 miles.
- Stamina (9/10): Massive volume: 175 heavy KB swings (70/53 lb), 150 push-ups, 125 pull-ups, 100 high box jumps (30/24 in). This will exhaust muscular stamina across all major muscle groups, especially grip, pulling, pushing, and legs.
- Strength (7/10): Kettlebell swings at 2/1.5 pood are very heavy for high reps. Pull-ups and push-ups test relative strength endurance. High box jumps require leg strength to avoid failure over many reps.
- Power (6/10): Kettlebell swings and box jumps are primary power movements. Maintaining power output through such extreme volume and after long runs is a significant challenge.
- Flexibility (3/10): Requires hip hinge for KB swings, shoulder mobility for pull-ups, and hip flexion for high box jumps.
- Speed (3/10): Pacing is absolutely critical for this ultra-endurance WOD. It's not about maximal speed on any single element but sustained effort over a very long duration.
Modality Profile
A 5-movement workout. KBS (W), Push-up (G), Pull-up (G), Box Jump (G), Run (M). This gives 3 G, 1 W, 1 M. Profile: 60% G, 20% W, 20% M.
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