Workout Description
For Time:
1,200 meter Run
80 Box Step-Overs
40 Hand-Release Push-Ups
800-meter Run
40 Burpees to Target
20 Strict Pull-Ups
400 meter Run
20 Burpee Box Jumps
10 Ring Muscle-Ups
400 meter Run
40 Burpees to Target (6" above standing reach)
20 Strict Pull-Ups
800 meter Run
80 Box Step-Overs
40 Hand-Release Push-Ups
1,200 meter Run
Wear a Weight Vest (20/14 lb)
Why This Workout Is Very Hard
Hero WOD (Chipper). Very high volume running, box step-overs, push-ups, burpees, pull-ups, burpee box jumps, ring MU, all w/ vest. Exceptionally demanding endurance/volume/skill under load.
Benchmark Times for Hammy
- Elite: <140:00
- Advanced: 140:00-120:00
- Intermediate: 120:00-100:00
- Beginner: >100:00
Training Focus
This workout develops the following fitness attributes:
- Endurance (9/10): Extremely high volume of running (total 4km) combined with numerous bodyweight and skill movements, all while wearing a weight vest, makes this an exceptional test of loaded endurance.
- Stamina (9/10): Massive volume of box step-overs (160), hand-release push-ups (80), burpees to target (80), strict pull-ups (40), burpee box jumps (20), and ring muscle-ups (10), all under the fatigue of vested running, will exhaust full-body muscular stamina.
- Strength (7/10): The weight vest (20/14 lb) adds a significant strength endurance component to all movements. Strict pull-ups and ring muscle-ups require high relative strength, amplified by the vest.
- Power (5/10): Burpee variations and box jumps have power components. Ring muscle-ups are explosive. Maintaining power with a vest and high fatigue is difficult.
- Flexibility (4/10): Requires mobility for muscle-ups, step-overs, and other standard movements, potentially made more challenging by the vest.
- Speed (3/10): Pacing is paramount for this ultra-endurance chipper. It's about sustained effort and managing the load over a very long duration, not maximal speed on individual elements.
Modality Profile
A G/W couplet with a gymnastics movement (Muscle-ups) and a weightlifting movement (Power Snatches).
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