Workout Description
7 Rounds For Time
400 meter Run
29 Back Squats (135/95 lb)
Why This Workout Is Very Hard
Hero WOD. 7 rounds: run, high-vol moderate back squats (29 reps @ 135lb). Extremely demanding leg endurance/conditioning.
Benchmark Times for Manion
- 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:
- Endurance (10/10): Seven rounds, each with a 400m run followed by 29 back squats at 135/95 lbs. This is an exceptionally demanding test of loaded cardiovascular endurance and leg endurance. Total running is 2.8km, total squats 203 reps.
- Stamina (9/10): Performing 203 total back squats at 135/95 lbs, under fatigue from repeated 400m runs, will severely tax leg and core muscular stamina.
- Strength (7/10): Back squats at 135/95 lbs are a moderate load, but performing 29 reps per round for 7 rounds makes this a significant test of strength endurance.
- Speed (5/10): Maintaining a strong running pace and cycling efficiently through the 29 back squats in each of the 7 rounds is key. Pacing is crucial for this very tough WOD.
- Flexibility (3/10): Requires full squat depth for back squats and basic running mobility.
- Power (3/10): Driving up from the back squat has a power component, but the WOD's emphasis is on sustained endurance under load, not maximal power per rep.
Modality Profile
A couplet of a monostructural movement (Run) and a gymnastics movement (Back Squat with bodyweight). Bodyweight squat is G. The structure ensures an even split between the two modalities.
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