Workout Description
3 Rounds for Time
21 Pull-Ups
15 Handstand Push-Ups
9 Thrusters (135/95 lb)
Why This Workout Is Hard
Hero WOD (Triplet). 3 rounds: pull-ups, HSPU, moderate thrusters (135lb). Tests gymnastics/pushing endurance.
Benchmark Times for Marco
- Elite: <20:30
- Advanced: 20:30-17:30
- Intermediate: 17:30-14:00
- Beginner: >14:00
Training Focus
This workout develops the following fitness attributes:
- Stamina (8/10): Cycling 21 pull-ups, 15 HSPU, and 9 thrusters (135lb) for 3 rounds tests muscular endurance in pulling muscles, pushing muscles (shoulders/triceps for HSPU), and legs/shoulders (thrusters). Grip can also be a factor.
- Endurance (7/10): Three rounds of pull-ups, handstand push-ups, and moderate-heavy thrusters (135/95 lb). This triplet creates a potent metabolic stimulus, testing gymnastics and lifting capacity under cardiovascular stress.
- Strength (7/10): Thrusters at 135/95 lbs are a moderate-heavy load. Handstand push-ups require significant relative upper body pressing strength. Pull-ups test relative pulling strength.
- Power (7/10): Thrusters are a primary power movement. Kipping pull-ups and HSPU also utilize power. Maintaining power output through 3 rounds of demanding work is key.
- Speed (6/10): Efficient cycling of all three movements with minimal rest is important for a good time, but managing fatigue on the thrusters and HSPU is crucial.
- Flexibility (5/10): Requires good front rack, squat, and overhead mobility for thrusters. Shoulder/wrist mobility for HSPU. Full range for pull-ups.
Modality Profile
A triplet of two gymnastics movements (Burpee, Pull-up) and one weightlifting movement (Ground-to-Overhead). Profile: 67% G, 33% W.
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