Workout Description
3 Rounds for Time
32 Deadlifts (185/135 lb)
32 Hanging Hip Touches (alternating arms)
800 meter Running Farmer Carry (15 lb dumbbells)
Why This Workout Is Hard
Hero WOD. 3 rounds: heavy DL (185lb), hanging hip touches, long running farmer carry (800m w/ 15lb DBs). Tests strength/core/grip endurance.
Benchmark Times for Kevin
- 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 (9/10): High volume of heavy deadlifts (185lb, 96 total) will tax posterior chain and grip stamina. 96 hanging hip touches demand extreme core and grip endurance. The 2400m total running farmer carry will severely test grip, shoulder, and core stabilizing stamina.
- Endurance (8/10): Three rounds involving 32 heavy deadlifts, 32 hanging hip touches, and an 800m running farmer carry (15lb DBs). The loaded runs are a significant cardiovascular challenge combined with strength elements.
- Strength (7/10): Deadlifts at 185/135 lbs are a moderate-heavy load for this volume. Hanging hip touches require good core and grip strength. The farmer carry, while light DBs, becomes a strength endurance test over 800m.
- Speed (5/10): Maintaining a good pace on the running farmer carries and cycling efficiently through deadlifts and hip touches is key for overall time.
- Power (4/10): Deadlifts can be performed with power, but the WOD's emphasis is on sustained strength endurance and loaded carries.
- Flexibility (3/10): Requires good hamstring flexibility for deadlifts and basic mobility for running and hanging movements.
Modality Profile
A balanced triplet with a monostructural component (Run), a gymnastics component (Pull-ups), and a weightlifting component (Kettlebell Swings).
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