Workout Description
For Time
400 meter Run
50 Pull-Ups
100 meter Farmer's Carry (2x50/25 lb)
50 Dips
100 Push-Ups
50 Knees-to-Elbows
100 Sit-Ups
400 meter Run
Why This Workout Is Very Hard
Hero WOD (Chipper). Run buy-in/out, high-vol pull-ups, farmer carry, dips, push-ups, KTE, sit-ups. Very high volume bodyweight/gymnastics/carry endurance test.
Benchmark Times for Maltz
- 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 (10/10): Massive volume: 50 pull-ups, 50 dips, 100 push-ups, 50 KTE, 100 sit-ups, plus a 100m farmer's carry (2x50/25lb). This will exhaust muscular stamina in every conceivable way – pulling, pushing, core, grip – especially compounded by the runs.
- Endurance (9/10): A long chipper with 400m run buy-in/out, sandwiching a very high volume of varied bodyweight/gymnastics movements (pull-ups, dips, push-ups, KTE, sit-ups) and a farmer's carry. This is an extreme test of cardiovascular and muscular endurance.
- Strength (5/10): The farmer's carry with 2x50/25 lbs tests carrying strength and grip. Pull-ups, dips, push-ups, and KTE test relative strength endurance to an extreme degree due to volume.
- Flexibility (3/10): Requires basic mobility for running, calisthenics, and the farmer's carry (maintaining posture).
- Speed (3/10): Pacing is absolutely critical for this ultra-endurance chipper. Efficient transitions and consistent movement are far more important than maximal speed on any single element.
- Power (2/10): Minimal power demand; focus is on sustained high-volume bodyweight endurance and carrying capacity.
Modality Profile
A balanced chipper with a monostructural component (Run), a gymnastics component (Ring Dips, Pull-ups), and a weightlifting component (Deadlifts).
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