Workout Description
3 Rounds For Time
800 meter Run
50 Back Extensions
50 Sit-Ups
Why This Workout Is Medium
Hero WOD (Triplet). 3 rounds: run, back extensions, sit-ups. Tests core/posterior chain endurance.
Benchmark Times for Michael
- Elite: <28:45
- Advanced: 28:45-26:16
- Intermediate: 26:16-22:31
- Beginner: >22:31
Training Focus
This workout develops the following fitness attributes:
- Stamina (8/10): Very high total volume of back extensions (150 reps) and sit-ups (150 reps) will severely test posterior chain and anterior core muscular endurance, especially when combined with running.
- Endurance (7/10): Three rounds, each with an 800m run, 50 back extensions, and 50 sit-ups. The 2400m total running combined with high-volume core work creates a strong cardiovascular and core endurance challenge.
- Speed (5/10): Maintaining a strong running pace and efficiently cycling through the back extensions and sit-ups is key for a good time.
- Flexibility (3/10): Requires basic mobility for running, and spinal/hip flexor mobility for back extensions and sit-ups.
- Strength (2/10): Primarily a test of bodyweight core strength endurance. No significant external load.
- Power (1/10): Minimal power demand; focus is on sustained endurance and high-volume core work.
Modality Profile
A triplet of one monostructural movement (Run) and two gymnastics movements (Back Extension, Sit-up). Profile: 67% G, 33% M.
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