Workout Description
4 Rounds for Time
10 Tire Flips
100 meter Farmer's Carry (2x25 lb)
10 Push-Ups
100 meter Farmer's Carry (2x25 lb)
10 Air Squats
100 meter Farmer's Carry (2x25 lb)
20 Sledge Tire Hits
100 meter Farmer's Carry (2x25 lb)
Why This Workout Is Hard
Hero WOD. 4 rounds: tire flips, multiple farmer carries, push-ups, squats, sledge hits. Tests strength/conditioning with odd objects.
Benchmark Times for Granite Mile
- Elite: <56:15
- Advanced: 56:15-48:45
- Intermediate: 48:45-40:00
- Beginner: >40:00
Training Focus
This workout develops the following fitness attributes:
- Stamina (9/10): Multiple heavy farmer's carries (total 1600m with 2x25lb) will severely tax grip, core, and shoulder stamina. Tire flips and sledgehammer hits are also highly demanding on full-body stamina.
- Endurance (7/10): Four rounds involving multiple 100m farmer's carries, tire flips, sledge hits, and bodyweight movements will test cardiovascular endurance and the ability to sustain effort with odd objects.
- Strength (7/10): Tire flips and sledgehammer hits require significant functional strength. Farmer's carries, while light per hand, accumulate to challenge carrying strength and grip.
- Power (7/10): Tire flips and sledgehammer hits are explosive, power-generating movements. Farmer's carries, if moved quickly, also demand power.
- Speed (5/10): Efficient transitions between stations and maintaining a good pace on the farmer's carries are important. Speed of execution on tire flips/sledge hits contributes to overall time.
- Flexibility (3/10): Requires mobility for tire flips (hip hinge, squat) and sledgehammer swings (rotational, overhead).
Modality Profile
A workout with odd objects. Tire flips and sledge hits are W. Farmer's carry is W. Push-ups and squats are G. This is a mix of G and W, with the carries and flips being a significant part. Let's call it 50/50 G/W.
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