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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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These WODs similar to Kevin Conner share comparable training demands, time domains, and movement patterns.

Training Profile

AttributeScoreExplanation
Endurance8/10A 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.
Stamina8/10Performing 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.
Strength6/10The 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.
Flexibility3/10Requires basic mobility for squats, push-ups, KB swings (hip hinge), and carrying. The vest might slightly restrict torso movement.
Power5/10Kettlebell swings have a power component, amplified by the vest. Maintaining power output under load and fatigue is tested.
Speed4/10Maintaining a consistent pace on the loaded carries and cycling efficiently through the 10 rounds of exercises is key for overall time.