Workout Description
3 Rounds For Time
1,000 meter Run
10 Muscle-Ups
100 Air Squats
Wear a Weight Vest (20/14 lb)
Why This Workout Is Very Hard
Hero WOD. 3 rounds: run, muscle-ups, high-vol squats, all w/ vest. Very demanding skill/endurance under load.
Benchmark Times for Luce
- Elite: <75:00
- Advanced: 75:00-65:00
- Intermediate: 65:00-55:00
- Beginner: >55:00
Training Focus
This workout develops the following fitness attributes:
- Endurance (10/10): Three rounds, each with a 1000m run (3000m total), 10 muscle-ups, and 100 air squats, all while wearing a 20/14 lb weight vest. This is an extreme test of loaded cardiovascular endurance and overall work capacity.
- Stamina (9/10): Performing 30 total muscle-ups and 300 air squats with a weight vest, under fatigue from vested runs, will exhaust upper body (pulling/pushing), core, and leg stamina.
- Strength (7/10): Muscle-ups require significant relative strength, made harder by the vest. The vest adds a constant strength demand to runs and squats. This is a significant test of strength under load and fatigue.
- Power (6/10): Muscle-ups are an explosive movement, amplified by the vest. Maintaining power output under extreme load and fatigue is critical.
- Flexibility (5/10): Excellent shoulder and wrist mobility for muscle-ups. Full squat depth, potentially made more challenging by the vest.
- Speed (4/10): Pacing is crucial for such a long and demanding WOD. Efficient movement on muscle-ups and squats, and maintaining a strong vested running pace, are key.
Modality Profile
A triplet of two gymnastics movements (Pull-up, Push-up) and one monostructural movement (Run), all performed with a weight vest. Profile: 67% G, 33% M.
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