Workout Description
5 Rounds for Time
30 second Assault Bike
20 Ball Slams (30/20 lb)
20 Alternating Lunges
20 Skull Crushers (70/40 lb)
20 Spiderman Push-Ups
20 Plank Shoulder Taps
30 second Row
Why This Workout Is Medium
Hero WOD. 5 rounds: bike, ball slams, lunges, skull crushers, spiderman push-ups, plank taps, row. Tests varied movement endurance.
Benchmark Times for Kenneth Stavinoha
- Elite: <56:15
- Advanced: 56:15-48:45
- Intermediate: 48:45-40:00
- Beginner: >40:00
Training Focus
This workout develops the following fitness attributes:
- Stamina (7/10): Performing 20 reps each of ball slams, lunges, skull crushers, Spiderman push-ups, and plank shoulder taps for 5 rounds, plus bike/row efforts, tests broad muscular stamina across different muscle groups and movement patterns.
- Endurance (6/10): Five rounds of varied movements including short bike/row sprints, ball slams, lunges, and bodyweight/light DB exercises. The variety and round structure will test cardiovascular fitness and work capacity.
- Power (5/10): Ball slams and the initial drive on bike/row sprints are power components. Spiderman push-ups can be explosive if performed dynamically.
- Speed (5/10): Efficient transitions between the many varied movements and maintaining a good pace on the bike/row and high-rep exercises contribute to overall time.
- Strength (4/10): Skull crushers (70/40 lb) provide a moderate isolation strength stimulus. Other movements are primarily bodyweight or light load, focusing on endurance.
- Flexibility (3/10): Requires basic mobility for lunges, push-ups, ball slams (hip hinge), and rowing/biking mechanics.
Modality Profile
A G/M workout with a gymnastics component (Burpees) and a monostructural component (Run).
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