Workout Description
2 Rounds for Time:
40 Box Jumps (24/20 in)
41 Push Presses (40/30 kg)
20 Ball Slams (20/10 kg)
5 Shuttle Runs (40 meters)
Why This Workout Is Medium
Hero WOD. 2 rounds: box jumps, moderate push press (~88lb), ball slams, shuttle runs. Tests moderate conditioning/power.
Benchmark Times for Rachel
- 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:
- Endurance (6/10): Two rounds for time of 40 box jumps, 41 push presses (40/30kg or ~88/66lb), 20 ball slams (20/10kg), and 5x40m shuttle runs. This tests moderate conditioning and power endurance across varied movements.
- Stamina (6/10): Cycling box jumps (leg explosive stamina), moderate push presses (shoulder/pushing stamina), ball slams (full-body/core stamina), and shuttle runs (leg/agility stamina) for 2 rounds tests broad muscular endurance.
- Power (6/10): Box jumps, push presses, and ball slams are all explosive movements. Shuttle runs require acceleration/deceleration. Maintaining power output through 2 rounds is tested.
- Speed (6/10): Efficient cycling of all movements, especially fast shuttle runs and quick transitions, is crucial for a good time.
- Strength (4/10): Push presses at ~88/66 lbs are a moderate load, focusing on strength endurance. Ball slams have a minor strength component. Other movements are primarily bodyweight/skill.
- Flexibility (3/10): Requires hip flexion for box jumps, shoulder/overhead mobility for push presses, and hip hinge/thoracic rotation for ball slams. Basic running agility.
Modality Profile
A balanced chipper with a monostructural component (Shuttle Runs), a gymnastics component (Box Jumps), and a weightlifting component (Push Presses, Ball Slams).
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