Workout Description

Why This Workout Is Medium

Hero WOD. 8 rounds: hand release push-ups, lunges, sit-ups. Tests bodyweight muscular endurance.

Benchmark Times for MA3 Oscar Temores

• Elite: <30:15
• Advanced: 30:15-26:45
• Intermediate: 26:45-22:30
• Beginner: >22:30

Training Focus

This workout develops the following fitness attributes:

• Stamina (7/10): High total volume: 88 hand release push-ups, 240 walking lunges, and 152 sit-ups. This will test pushing, leg, and core muscular endurance significantly.
• Endurance (6/10): Eight rounds of hand release push-ups, walking lunges, and sit-ups. While all bodyweight, the 8 rounds will create a moderate cardiovascular and muscular endurance challenge.
• Speed (4/10): Efficiently cycling through the three movements and maintaining a consistent pace across 8 rounds is key for a good time.
• Strength (3/10): Primarily a test of relative bodyweight strength endurance. Hand release push-ups are slightly more demanding than standard push-ups.
• Flexibility (2/10): Requires basic mobility for push-ups, lunges, and sit-ups.
• Power (1/10): Minimal power demand; focus is on consistent, controlled bodyweight movements for volume.

Modality Profile

A pure gymnastics workout of Hand Release Push-Ups, Walking Lunges, and Sit-Ups.

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