Workout Description
For Time
Buy-In: 551 meter Medicine Ball Carry (20/14 lb)
10 Rounds of:
10 Hand Release Push-Ups
17 Air Squats
18 Kettlebell Swings (53/35 lb)
Cash-Out: 551 meter Medicine Ball Carry (20/14 lb)
Wear a Weight Vest (20/14 lb)
Why This Workout Is Hard
Hero WOD. Med ball carry buy-in/out, 10 rounds: push-ups, squats, KB swings, all w/ vest. Tests endurance under load.
Benchmark Times for Kevin Conner
- Elite: <35:00
- Advanced: 40:00-45:00
- Intermediate: 50:00-55:00
- Beginner: >82:30
Training Focus
This workout develops the following fitness attributes:
- Endurance (8/10): A medicine ball carry buy-in/out, 10 rounds of varied bodyweight and KB exercises, all with a weight vest. This creates a substantial loaded endurance challenge over a moderate duration.
- Stamina (8/10): Performing 100 hand-release push-ups, 170 air squats, and 180 kettlebell swings (53/35 lb) in total, all while wearing a 20/14 lb weight vest and fatigued from loaded carries, will heavily tax muscular stamina.
- Strength (6/10): The weight vest adds a constant strength demand. Kettlebell swings at 53/35 lbs are a moderate load that becomes challenging with volume and the vest. The loaded med ball carries also test carrying strength.
- Power (5/10): Kettlebell swings have a power component, amplified by the vest. Maintaining power output under load and fatigue is tested.
- Speed (4/10): Maintaining a consistent pace on the loaded carries and cycling efficiently through the 10 rounds of exercises is key for overall time.
- Flexibility (3/10): Requires basic mobility for squats, push-ups, KB swings (hip hinge), and carrying. The vest might slightly restrict torso movement.
Modality Profile
A G/W couplet with a gymnastics movement (Pull-ups) and a weightlifting movement (Deadlifts).
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