Workout Description
For Time
800 meter Run
12 Pull-Ups
24 Kettlebell Swings
48 Toes-to-Bars
96 Sit-Ups
48 Push-Ups
24 Deadlifts (225/185 lb)
12 Pull-Ups
800 meter Run
Why This Workout Is Hard
Hero WOD (Chipper). Runs sandwiching pull-ups, KB swings, high-vol T2B, high-vol sit-ups, push-ups, heavy DL (225lb). Tests endurance/gymnastics/strength.
Benchmark Times for Lund
- Elite: <65:00
- Advanced: 65:00-55:00
- Intermediate: 55:00-45:00
- Beginner: >45:00
Training Focus
This workout develops the following fitness attributes:
- Stamina (9/10): Very high volume of toes-to-bars (48 reps) and sit-ups (96 reps) will severely test core and hip flexor stamina. Pull-ups (24 total), KB swings (24 reps), push-ups (48 reps), and heavy deadlifts (24 reps at 225lb) add substantial stamina demands to pulling, posterior chain, pushing, and lifting muscles.
- Endurance (8/10): Two 800m runs sandwiching a large chipper of pull-ups, KB swings, very high-volume T2B and sit-ups, push-ups, and heavy deadlifts. This creates a significant cardiovascular and muscular endurance challenge.
- Strength (7/10): Deadlifts at 225/185 lbs are a heavy load for 24 reps. Pull-ups, push-ups, and T2B test relative strength endurance. KB swings add a moderate strength component.
- Power (5/10): KB swings are an explosive movement. Deadlifts, if cycled with intent, and kipping T2B/pull-ups also utilize power.
- Flexibility (4/10): Requires mobility for deadlifts, T2B (hamstrings, shoulders), KB swings (hip hinge), and basic calisthenics.
- Speed (4/10): Maintaining a good running pace and efficiently cycling through the large volume of gymnastics and lifting is key, but overall endurance and managing fatigue across the chipper is paramount.
Modality Profile
A chipper with a monostructural component (Run), multiple gymnastics movements (Pull-Ups, Toes-to-Bars, Sit-Ups, Push-Ups), and a weightlifting component (Kettlebell Swings, Deadlifts). Gymnastics dominant.
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