Workout Description
4 Rounds for Time
800 meter Run
49 Push-Ups
49 Sit-Ups
49 Air Squats
Why This Workout Is Hard
Hero WOD. 4 rounds: run, high-vol push-ups, sit-ups, squats. Tests high-volume bodyweight endurance/conditioning.
Benchmark Times for Maupin
- 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 (9/10): Four rounds, each with an 800m run (3200m total) and high-volume bodyweight exercises (push-ups, sit-ups, squats). This creates a very significant cardiovascular and muscular endurance challenge, similar to 'Jared' but with squats instead of pull-ups.
- Stamina (9/10): Very high total volume: 196 push-ups, 196 sit-ups, and 196 air squats. This will exhaust pushing, core, and leg muscular stamina, especially when combined with repeated long runs.
- Speed (5/10): Maintaining a strong running pace and efficiently cycling through the high-volume bodyweight movements is key, but overall endurance across 4 rounds is the primary factor.
- Strength (3/10): Primarily a test of relative bodyweight strength endurance. No external load beyond bodyweight.
- Flexibility (2/10): Requires basic mobility for running, push-ups, sit-ups, and squats.
- Power (1/10): Minimal power demand; focus is on sustained endurance and high-volume bodyweight stamina.
Modality Profile
A G/W workout with a gymnastics component (Handstand Push-ups) and a weightlifting component (Cleans, Front Squats).
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