Workout Description
For Time
2 km Run
22 Wall Ball Shots (30/20 lb)
22 Muscle-Ups
22 Wall Ball Shots (30/20 lb)
22 Power Cleans (185/135 lb)
22 Wall Ball Shots (30/20 lb)
2 km Run
Why This Workout Is Very Hard
Hero WOD (Chipper). 2km run, heavy wall balls (30lb), muscle-ups, heavy power cleans (185lb), 2km run. Very demanding skill/strength/endurance.
Benchmark Times for Hollywood
- Elite: <82:30
- Advanced: 82:30-67:30
- Intermediate: 67:30-55:00
- Beginner: >55:00
Training Focus
This workout develops the following fitness attributes:
- Endurance (9/10): Two 2km runs sandwiching a demanding chipper of heavy wall balls, muscle-ups, and heavy power cleans makes this an extreme test of cardiovascular and overall endurance.
- Stamina (8/10): Performing 22 muscle-ups, 22 heavy power cleans (185/135 lb), and 66 heavy wall balls (30/20 lb) between long runs will severely tax muscular stamina across multiple domains (gymnastics, lifting, conditioning).
- Strength (8/10): Power cleans at 185/135 lbs and wall balls with a 30/20 lb ball are heavy. Muscle-ups require significant relative upper body strength.
- Power (7/10): Power cleans are an explosive movement. Muscle-ups and heavy wall balls also have significant power components. Maintaining power after a 2km run is challenging.
- Flexibility (5/10): Requires mobility for muscle-ups, power cleans (catch position), and wall balls (squat depth).
- Speed (4/10): Pacing the long runs is critical. Efficient movement through the chipper section is important, but overall endurance and strength-stamina are paramount.
Modality Profile
A balanced chipper with a weightlifting component (Wall Balls), a gymnastics component (Box Jumps), and a monostructural component (Run).
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