For Time
800 meter Run
400 meter Run (backwards)
800 meter Run
400 meter Run (backwards)
Why This Workout Is Easy
Hero WOD. Running only (forward and backward). Tests cardio.
Benchmark Times for Griff
Elite: <22:30
Advanced: 22:30-19:30
Intermediate: 19:30-16:30
Beginner: >16:30
Training Focus
This workout develops the following fitness attributes:
Endurance (7/10): Two rounds of 800m forward run and 400m backward run (total 2.4km) primarily tests running endurance and cardiovascular fitness.
Speed (6/10): Maintaining a fast, consistent pace for both forward and backward running segments is key to a good time.
Stamina (4/10): Running, especially backwards, will challenge leg muscular endurance (quads, hamstrings, calves) and core stability to maintain form.
Flexibility (2/10): Basic running mechanics require adequate hip and leg flexibility. Backward running might challenge coordination more than flexibility.
Power (2/10): Sprinting capacity contributes to overall time, but the distances favor endurance pacing over maximal power output per stride.
Strength (1/10): Minimal maximal strength required; this is almost purely a running WOD.
Modality Profile
A pure monostructural workout, consisting entirely of running.
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Training Profile
Attribute
Score
Explanation
Endurance
7/10
Two rounds of 800m forward run and 400m backward run (total 2.4km) primarily tests running endurance and cardiovascular fitness.
Stamina
4/10
Running, especially backwards, will challenge leg muscular endurance (quads, hamstrings, calves) and core stability to maintain form.
Strength
1/10
Minimal maximal strength required; this is almost purely a running WOD.
Flexibility
2/10
Basic running mechanics require adequate hip and leg flexibility. Backward running might challenge coordination more than flexibility.
Power
2/10
Sprinting capacity contributes to overall time, but the distances favor endurance pacing over maximal power output per stride.
Speed
6/10
Maintaining a fast, consistent pace for both forward and backward running segments is key to a good time.