Workout Description
For Time
1 mile Weighted Run (50/35 lb)
50 Push-Ups
50 Sit-Ups
1 mile Weighted Run (50/35 lb)
50 Push-Ups
50 Sit-Ups
1 mile Weighted Run (50/35 lb)
Wear a Weight Vest, Body Armor, loaded Ruck Pack or whatever is needed to load yourself with 50 lb. for the runs.
Why This Workout Is Hard
Hero WOD. 3 miles total weighted run (50lb), high-vol push-ups/sit-ups. Tests endurance under significant load.
Benchmark Times for Gunny
- Elite: <35:00
- Advanced: 40:00-45:00
- Intermediate: 50:00-55:00
- Beginner: >82:30
Training Focus
This workout develops the following fitness attributes:
- Endurance (9/10): Three 1-mile weighted runs (50/35 lb load) interspersed with bodyweight exercises make this an extreme test of loaded cardiovascular endurance and stamina.
- Stamina (8/10): Performing 100 push-ups and 100 sit-ups while fatigued from heavy weighted runs will significantly challenge upper body pushing and core muscular endurance.
- Strength (6/10): Running with a 50/35 lb pack for 3 miles is a substantial strength endurance challenge for the legs, core, and shoulders/back (depending on carry style).
- Speed (4/10): Maintaining a strong, consistent pace on the weighted runs is crucial. Efficiently completing bodyweight exercises to minimize time off the run also contributes.
- Flexibility (2/10): Basic mobility for running, push-ups, and sit-ups. The pack might slightly restrict torso movement.
- Power (2/10): Primarily an endurance WOD. Maintaining a consistent pace under load is key, not maximal power output.
Modality Profile
A workout of weighted runs (M) and bodyweight gymnastics (Push-up, Sit-up). The stimulus is evenly split between G and M.
Similar Workouts to Gunny
If you enjoy Gunny, you might also like these similar CrossFit WODs:
- Shawn T. O’Dare (91% similar) - For Time
2 mile Run
16 Burpees
85 Box Step-Ups (20/16 in)
Wear a Weight Vest (50/30 lb). Or if you ...
- Jared (89% similar) - 4 Rounds For Time
800 meter Run
40 Pull-Ups
70 Push-Ups...
- Weston (89% similar) - 5 Rounds For Time
1,000 meter Row
200 meter Farmer Carry (2x45/35 lb)
50 meter Waiter Walk, Right Ar...
- Kerrie (89% similar) - 10 Rounds for Time
100 meter Sprint
5 Burpees
20 Sit-Ups
15 Push-Ups
100 meter Sprint
Rest 2 minute...
- Painstorm XXIX (88% similar) - For Time
20-19-18-17-16-15-14-13-12-11-10-9-8-7-6-5-4-3-2-1 reps of:
Deadlifts (Bodyweight)
Push-Ups...
- Painstorm XXIV (88% similar) - For Time
100 meter Run
50 Burpees
200 meter Run
100 Push-Ups
300 meter Run
150 Lunges
400 meter Run
...
- Hortman (88% similar) - AMRAP in 45 minutes
800 meter Run
80 Air Squats
8 Muscle-Ups...
- Ned (88% similar) - 7 Rounds For Time
11 Back Squats (bodyweight)
1,000 meter Row...
These WODs similar to Gunny share comparable training demands, time domains, and movement patterns.