Workout Description
For Time
Buy-In: 251 meter Row
Then, 3 Rounds of:
8 Deadlifts (315/275 lb)
2 minute Plank Hold
6 Bar Over Burpees
48 Jumping Jacks
28 Push-Ups
Cash-Out: 2.51 mile Echo Bike
Why This Workout Is Very Hard
Hero WOD. Row buy-in, 3 rounds: heavy DL (315lb), plank, burpees, jumping jacks, push-ups, bike cash-out. Demanding strength/endurance/variety.
Benchmark Times for Marc Alan Lee
- Elite: <75:00
- Advanced: 75:00-65:00
- Intermediate: 65:00-55:00
- Beginner: >55:00
Training Focus
This workout develops the following fitness attributes:
- Endurance (8/10): A row buy-in, then 3 rounds of heavy deadlifts, long plank holds, burpees, jumping jacks, and push-ups, followed by a 2.51-mile Echo Bike cash-out. This creates a very demanding, multi-modal endurance challenge.
- Stamina (8/10): Cycling heavy deadlifts (315lb), holding 2-minute planks, and performing burpees, jumping jacks, and push-ups for 3 rounds, plus the bike, will test posterior chain, core isometric, and full-body muscular stamina.
- Strength (8/10): Deadlifts at 315/275 lbs are very heavy. The 2-minute plank hold is a significant core strength test. Push-ups add relative strength endurance.
- Power (5/10): Deadlifts, if performed with speed, and burpees have power components. The Echo Bike demands power output.
- Speed (4/10): Efficient transitions and consistent pacing are crucial for this long and complex WOD. Managing the heavy deadlifts and long bike ride is key.
- Flexibility (3/10): Requires good hamstring flexibility for deadlifts and basic mobility for other movements.
Modality Profile
A G/M couplet with a gymnastics movement (Pull-ups) and a monostructural movement (Run).
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