Workout Description

Why This Workout Is Very Hard

Hero WOD (Chipper). Multiple runs interspersed with heavy DL (275lb), heavy KB swings (70lb), moderate OHS (115lb), burpees, C2B, box jumps, moderate DB squat cleans (45lb). Extremely demanding volume/strength/variety.

Benchmark Times for Lumberjack 20

• Elite: <51:15
• Advanced: 51:15-43:45
• Intermediate: 43:45-35:00
• Beginner: >35:00

Training Focus

This workout develops the following fitness attributes:

• Endurance (10/10): An extremely long chipper with seven 400m runs (2800m total) interspersed with 20 reps each of seven different demanding exercises (heavy DL, heavy KB swings, OHS, burpees, C2B, box jumps, DB squat cleans). This is an ultimate test of cardiovascular endurance and work capacity.
• Stamina (9/10): Performing 20 reps each of heavy deadlifts (275lb), heavy KB swings (2 pood), overhead squats (115lb), burpees, C2B pull-ups, box jumps, and DB squat cleans (45lb), all separated by runs, will exhaust muscular stamina across the entire body.
• Strength (8/10): Deadlifts at 275/185 lbs and KB swings at 2/1.5 pood are very heavy. OHS at 115/75 lbs and DB squat cleans at 45/35 lbs are moderate loads that become very challenging with volume and fatigue. C2B pull-ups test relative strength.
• Power (7/10): KB swings, OHS (if dynamic), burpees, box jumps, and DB squat cleans all have significant power components. Maintaining power output through such an arduous WOD is a major challenge.
• Flexibility (5/10): Requires mobility for deadlifts, OHS (shoulders, hips, ankles), C2B pull-ups, box jumps, and DB squat cleans (front rack, squat).
• Speed (3/10): Pacing is absolutely critical. This WOD is about sustained effort, managing fatigue across many modalities and heavy loads, and efficient transitions over a very long duration, not outright speed on any single element.

Modality Profile

A complex chipper. Run (M), DL (W), KBS (W), OHS (W), Burpee (G), C2B (G), Box Jump (G), TTB (G). 1M, 4G, 3W. Profile: 50% G, 37.5% W, 12.5% M. Let's adjust for simplicity. 50% G, 40% W, 10% M.

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