Workout Description
For Time
800 meter Run (with 45 lb Plate)
100 Toes-to-Bars
50 Front Squats (155/105 lb)
10 Rope Climbs (15 ft)
800 meter Run (with 45 lb Plate)
Why This Workout Is Very Hard
Hero WOD. Loaded runs (1600m w/ 45lb plate), high-vol T2B (100), moderate FS (155lb), rope climbs (10). Very demanding conditioning/gymnastics/strength.
Benchmark Times for Liam
- Elite: <70:00
- Advanced: 70:00-60:00
- Intermediate: 60:00-50:00
- Beginner: >50:00
Training Focus
This workout develops the following fitness attributes:
- Endurance (10/10): Two 800m runs with a 45lb plate, sandwiching a massive chipper of 100 toes-to-bars, 50 heavy front squats, and 10 rope climbs. This is an extreme test of loaded cardiovascular endurance and overall work capacity.
- Stamina (10/10): 100 toes-to-bars will exhaust grip and core stamina. 50 front squats at 155/105 lbs demand huge leg and core stamina. 10 rope climbs test upper body pulling and grip stamina severely. All this is compounded by the loaded runs.
- Strength (8/10): Front squats at 155/105 lbs are a heavy load for 50 reps. Rope climbs require significant upper body pulling strength. Running with a 45lb plate is a substantial strength endurance challenge.
- Flexibility (6/10): Requires good hamstring/hip flexor mobility for T2B, excellent front rack and squat mobility for front squats, and hip/shoulder mobility for rope climbs.
- Power (6/10): Driving up from heavy front squats requires power. Kipping T2B and explosive pulls on rope climbs also utilize power. Maintaining power under extreme fatigue and load is key.
- Speed (4/10): Pacing is critical for such a long and demanding WOD. Efficient movement on T2B, front squats, and rope climbs is important, but managing the overall effort is paramount.
Modality Profile
A 4-movement chipper. Run (M), TTB (G), Front Squat (W), Rope Climb (G). This gives 2 G, 1 M, 1 W. Profile: 50% G, 25% M, 25% W.
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