Workout Description
5 Rounds for Time
20 Thrusters (75/55 lb)
10 Strict Ring Dips
20 Push-Ups
10 Strict Handstand Push-Ups
50 meter Bear Crawl
Why This Workout Is Hard
Hero WOD. 5 rounds: moderate thrusters (75lb), strict ring dips, push-ups, strict HSPU, bear crawl. Tests high-volume strict gymnastics pushing endurance.
Benchmark Times for Pike
- Elite: <26:00
- Advanced: 28:01-29:01
- Intermediate: 31:01-33:01
- Beginner: >42:30
Training Focus
This workout develops the following fitness attributes:
- Stamina (9/10): Extreme pushing stamina required: 100 thrusters (75lb), 50 strict ring dips, 100 push-ups, 50 strict HSPU, and 250m bear crawl. This will exhaust shoulders, triceps, chest, and core stability.
- Endurance (7/10): Five rounds of moderate thrusters, strict ring dips, push-ups, strict HSPU, and a bear crawl. The volume of strict gymnastics and thrusters will be metabolically demanding, testing pushing endurance and conditioning.
- Strength (7/10): Strict ring dips and strict HSPU require significant relative upper body pressing strength. Thrusters at 75/55 lbs are a moderate load that becomes challenging with volume. Bear crawl tests functional core/shoulder strength.
- Flexibility (4/10): Requires good front rack/squat/overhead mobility for thrusters. Shoulder/wrist mobility for ring dips and HSPU. Basic mobility for push-ups and bear crawl.
- Power (4/10): Thrusters have an explosive component, but the emphasis on strict gymnastics and overall volume shifts focus to strength endurance rather than peak power.
- Speed (4/10): Efficient cycling of thrusters and transitions between movements are important, but managing fatigue on the high-volume strict gymnastics is paramount.
Modality Profile
A triplet of two gymnastics movements (Lunge, Push-up) and one monostructural movement (Run). Profile: 67% G, 33% M.
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