Workout Description
5 Rounds for Time
400 meter Run
30 GHD Sit-Ups
15 Deadlifts (250/165 lb)
Why This Workout Is Very Hard
Hero WOD. 5 rounds: run, GHD sit-ups, heavy DL (250lb). Tests endurance/core/strength.
Benchmark Times for Mr. Joshua
- Elite: <52:30
- Advanced: 52:30-47:31
- Intermediate: 47:31-40:01
- Beginner: >40:01
Training Focus
This workout develops the following fitness attributes:
- Endurance (9/10): Five rounds, each with a 400m run, 30 GHD sit-ups, and 15 heavy deadlifts (250/165 lb). This is an extremely demanding test of cardiovascular endurance combined with high-volume core work and heavy lifting.
- Stamina (9/10): Performing 150 total GHD sit-ups will severely test core and hip flexor stamina. Cycling 75 total heavy deadlifts (250lb) under fatigue from running and GHDs demands exceptional posterior chain and grip stamina.
- Strength (9/10): Deadlifts at 250/165 lbs are a very heavy load for 15 reps per round. GHD sit-ups require substantial core strength. This WOD has a very strong strength component throughout.
- Power (6/10): Deadlifts, if performed with speed, are a power movement. Maintaining power output with such a heavy load under extreme fatigue is critical.
- Flexibility (4/10): Requires good hamstring/hip mobility for heavy deadlifts and full range of motion for GHD sit-ups (spinal/hip flexor).
- Speed (4/10): Maintaining a strong running pace and cycling efficiently and safely through the GHDs and heavy deadlifts is key. Pacing for the overall duration is crucial.
Modality Profile
A couplet of a monostructural movement (Run) and a gymnastics movement (Lunge). The structure ensures an even split between the two modalities.
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