Workout Description
For Time
Buy-In: 1,989 meter Row
Directly into:
29 Burpees
54 Dumbbell Snatches (22.5/15 kg)
29 Pull-Ups
54 Push Presses (40/30 kg)
29 Deadlifts (100/60 kg)
54 Walking Lunges
29 Push-Ups
54 Air Squats
Cash-Out: 1,991 meter Row
Why This Workout Is Very Hard
Hero WOD (Chipper). Long row buy-in/out, sandwiching burpees, DB snatches, pull-ups, push presses, heavy DL (220lb), lunges, push-ups, squats. Extreme volume/variety.
Benchmark Times for Ratana
- Elite: <92:31
- Advanced: 92:31-85:01
- Intermediate: 85:01-72:31
- Beginner: >72:31
Training Focus
This workout develops the following fitness attributes:
- Endurance (9/10): A very long chipper with a 1989m row buy-in and a 1991m row cash-out, sandwiching a large volume of varied movements (Burpees, DB Snatches, Pull-Ups, Push Presses, Deadlifts, Lunges, Push-Ups, Air Squats). This is an extreme test of cardiovascular and muscular endurance over an extended duration.
- Stamina (9/10): Massive volume: ~4km total rowing, plus 29 burpees, 54 DB snatches (22.5/15kg), 29 pull-ups, 54 push presses (40/30kg), 29 deadlifts (100/60kg), 54 lunges, 29 push-ups, 54 air squats. This will exhaust muscular stamina in every conceivable way.
- Strength (6/10): Deadlifts at 100/60kg (~220/132lb) are heavy. Push presses at 40/30kg (~88/66lb) and DB snatches at 22.5/15kg (~50/33lb) are moderate loads that become very challenging with volume and fatigue. Pull-ups and push-ups test relative strength endurance.
- Power (5/10): DB snatches, push presses, and burpees have power components. Rowing involves power per stroke. Maintaining any power output through such extreme volume and duration is a significant challenge.
- Flexibility (4/10): Requires mobility for a wide range of movements including rowing, DB snatches (overhead), pull-ups, push presses (overhead), deadlifts, lunges, and squats.
- Speed (3/10): Pacing is absolutely critical for this ultra-endurance chipper. Efficient transitions and consistent movement are far more important than maximal speed on any single element due to the extreme length and volume.
Modality Profile
A massive chipper. Row (M), Burpee (G), DB Snatch (W), Pull-up (G), Push Press (W), DL (W), Lunge (G), Push-up (G), Squat (G). This gives 5 G, 1 M, 3 W. Profile: 56% G, 11% M, 33% W.
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