Workout Description
4 Rounds For Time
800 meter Run
40 Pull-Ups
70 Push-Ups
Why This Workout Is Hard
Hero WOD. 4 rounds: run, high-vol pull-ups (40), high-vol push-ups (70). Tests high-volume bodyweight endurance/conditioning.
Benchmark Times for Jared
- Elite: <65:00
- Advanced: 65:00-55:00
- Intermediate: 55:00-45:00
- Beginner: >45:00
Training Focus
This workout develops the following fitness attributes:
- Endurance (9/10): Four rounds involving 800m runs (3200m total) combined with high-volume bodyweight exercises creates a very significant cardiovascular and endurance challenge.
- Stamina (9/10): Very high total volume of pull-ups (160 reps) and push-ups (280 reps) will exhaust upper body pulling and pushing stamina, especially when combined with running.
- Speed (5/10): Maintaining a strong running pace and efficiently cycling through the high-volume bodyweight movements is key, but overall endurance is the primary factor.
- Strength (4/10): Primarily a test of relative bodyweight strength endurance. No external load beyond bodyweight.
- Power (3/10): Kipping pull-ups can have a power component, but the WOD is more focused on sustained endurance and stamina.
- Flexibility (2/10): Requires basic mobility for running, pull-ups, and push-ups.
Modality Profile
A couplet of a monostructural movement (Run) and a gymnastics movement (Pull-up). The structure ensures an even split between the two modalities.
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