Workout Description
For Time
400 meter Run
15 Clean-and-Jerks (155/105 lb)
400 meter Run
30 Toes-to-Bars
400 meter Run
45 Wall Ball Shots (20/14 lb)
400 meter Run
45 Kettlebell Swings (1.5/1 pood)
400 meter Run
30 Ring Dips
400 meter Run
15 Weighted Lunge Steps (155/105 lb)
400 meter Run
Why This Workout Is Very Hard
Hero WOD (Chipper). Multiple runs interspersed with moderate C&J (155lb), T2B, wall balls, KB swings, ring dips, heavy weighted lunges (155lb). Very demanding volume/variety/strength/skill.
Benchmark Times for Luke
- Elite: <37:30
- Advanced: 37:30-32:30
- Intermediate: 32:30-27:30
- Beginner: >27:30
Training Focus
This workout develops the following fitness attributes:
- Endurance (9/10): A long chipper with seven 400m runs (2800m total) interspersed with varied moderate-to-heavy lifts and gymnastics. This is a very demanding test of cardiovascular fitness and endurance across multiple modalities.
- Stamina (9/10): High volume of varied movements: 15 C&J (155lb), 30 T2B, 45 Wall Balls, 45 KB Swings (1.5 pood), 30 Ring Dips, 15 Weighted Lunges (155lb). This will severely tax muscular stamina in nearly every way, compounded by repeated runs.
- Strength (8/10): Clean-and-Jerks and weighted lunges at 155/105 lbs are heavy loads. KB swings at 1.5 pood are also heavy. Ring dips require significant relative strength. This WOD has a strong strength component throughout.
- Power (7/10): Clean-and-Jerks, wall balls, and KB swings are primary power movements. Kipping T2B and ring dips also utilize power. Sustaining power through this long and varied WOD is challenging.
- Flexibility (5/10): Requires mobility for C&J (front rack, squat, overhead), T2B (hamstrings, shoulders), wall balls (squat), ring dips (shoulder extension), and lunges.
- Speed (4/10): Pacing the runs and efficiently transitioning between many movements and varying loads/skills is far more critical than maximal speed on any single element due to the extreme length and complexity.
Modality Profile
A very balanced, long chipper with monostructural (Run), gymnastics (Toes-to-Bars, Ring Dips), and weightlifting (Clean-and-Jerks, Wall Ball Shots, Kettlebell Swings, Weighted Lunges) components.
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