Workout Description
4 Rounds For Time
8 Deadlifts (250/175 lb)
16 Burpees
3 Rope Climbs (15 ft)
600 meter Run
Why This Workout Is Very Hard
Hero WOD. 4 rounds: heavy DL (250lb), burpees, rope climbs, run. Demanding strength/skill/conditioning.
Benchmark Times for Ralph
- Elite: <52:31
- Advanced: 52:31-47:31
- Intermediate: 47:31-40:01
- Beginner: >40:01
Training Focus
This workout develops the following fitness attributes:
- Endurance (8/10): Four rounds for time of 8 heavy deadlifts (250/175 lb), 16 burpees, 3 rope climbs (15ft), and a 600m run. This is a demanding test of strength, skill, and conditioning endurance over multiple challenging rounds.
- Stamina (8/10): Cycling heavy deadlifts, burpees, rope climbs, and runs for 4 rounds will significantly tax posterior chain/grip stamina (DLs), full-body stamina (burpees), upper body pulling/grip stamina (rope climbs), and running endurance.
- Strength (8/10): Deadlifts at 250/175 lbs are a heavy load for 8 reps per round. Rope climbs require significant upper body pulling strength. This WOD has a strong strength component.
- Power (6/10): Deadlifts, if performed with speed, and burpees are power movements. Explosive pulls on rope climbs also utilize power. Maintaining power with heavy loads and after runs is key.
- Speed (5/10): Maintaining a strong running pace and cycling efficiently and safely through the heavy deadlifts and rope climbs is crucial. Pacing for 4 rounds is important.
- Flexibility (4/10): Requires good hamstring/hip mobility for heavy deadlifts. Hip/shoulder mobility for rope climbs. Basic mobility for burpees and running.
Modality Profile
A balanced triplet with a monostructural component (Run), a gymnastics component (Burpees, Rope Climbs), and a weightlifting component (Deadlifts).
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