Workout Description
6 Rounds For Time
24 Air Squats
24 Push-Ups
24 Walking Lunge Steps
400 meter Run
Why This Workout Is Hard
Hero WOD. 6 rounds: high-vol squats, push-ups, lunges, run. Tests high-volume bodyweight endurance/conditioning.
Benchmark Times for Loredo
- 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:
- Endurance (9/10): Six rounds, each with a 400m run (2400m total) and high-volume bodyweight exercises (squats, push-ups, lunges), creates a very significant cardiovascular and endurance challenge.
- Stamina (9/10): Very high total volume of air squats (144 reps), push-ups (144 reps), and walking lunges (144 steps) will exhaust full-body muscular stamina, especially when combined with repeated runs.
- Speed (5/10): Maintaining a strong running pace and efficiently cycling through the high-volume bodyweight movements is key, but overall endurance across 6 rounds is the primary factor.
- Strength (3/10): Primarily a test of relative bodyweight strength endurance. No external load beyond bodyweight.
- Flexibility (2/10): Requires basic mobility for running, squats, push-ups, and lunges.
- Power (2/10): Minimal power demand; focus is on sustained endurance and high-volume bodyweight stamina.
Modality Profile
A Hero WOD combining three gymnastics movements with running. The gymnastics movements dominate the workout structure (3 of 4 movements), making it primarily a bodyweight endurance test with a monostructural component.
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