Workout Description
2 Rounds for Time:
40 Wall Ball Shot Goblet Squats (9/6 kg)
40 Burpee Over Wall Ball
24 Wall Ball Shots (9/6 kg)
100 meter Bear Crawl pushing Wall Ball (9/6 kg)
Why This Workout Is Medium
Hero WOD. 2 rounds: wall ball goblet squats, burpees over WB, wall balls, WB bear crawl. Tests conditioning with moderate weight.
Benchmark Times for Matt
- Elite: <46:15
- Advanced: 46:15-38:45
- Intermediate: 38:45-31:30
- Beginner: >31:30
Training Focus
This workout develops the following fitness attributes:
- Stamina (7/10): Performing goblet squats, burpees, wall balls, and a loaded bear crawl (all with a 9/6kg or ~20/14lb ball) for 2 rounds tests full-body muscular endurance, with emphasis on legs, shoulders, and core (especially for bear crawl).
- Endurance (6/10): Two rounds involving wall ball goblet squats, burpees over the wall ball, standard wall balls, and a wall ball bear crawl. The unique movements and moderate volume create a good conditioning test.
- Power (5/10): Wall balls (squat and throw) and burpees have explosive components. The bear crawl is more about controlled strength/stamina.
- Strength (4/10): The wall ball provides a light-moderate load for squats and throws. The bear crawl with the ball adds a functional strength component. Focus is on endurance with the load.
- Speed (4/10): Efficient transitions between movements and maintaining a consistent pace, especially on the bear crawl, are key for a good time.
- Flexibility (3/10): Requires full squat depth for goblet squats and wall balls, and basic mobility for burpees and bear crawls.
Modality Profile
An M/W couplet with a monostructural movement (Run) and a weightlifting movement (Deadlifts).
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