Workout Description
7 Rounds For Time
400 meter Run
21 Walking Lunges
15 Pull-Ups
9 Burpees
Why This Workout Is Hard
Hero WOD. 7 rounds: run, lunges, pull-ups, burpees. Tests high-volume bodyweight endurance/conditioning. (Note: This is the version without a vest).
Benchmark Times for Rene
- Elite: <56:15
- Advanced: 56:15-48:45
- Intermediate: 48:45-40:00
- Beginner: >40:00
Training Focus
This workout develops the following fitness attributes:
- Endurance (9/10): Seven rounds for time of a 400m run, 21 walking lunges, 15 pull-ups, and 9 burpees. This is a high-volume bodyweight WOD testing cardiovascular endurance and muscular endurance across multiple classic movements. (This version is without a weight vest, making it 'Hard' vs 'Very Hard' if vested).
- Stamina (8/10): Totaling 2.8km run, 147 walking lunges, 105 pull-ups, and 63 burpees. This will significantly tax leg stamina (lunges, running), pulling/grip stamina (pull-ups), and full-body stamina (burpees).
- Speed (6/10): Maintaining a strong running pace and efficiently cycling through lunges, pull-ups, and burpees is key for a good time. Pacing for 7 rounds is crucial.
- Power (4/10): Burpees and kipping pull-ups have explosive components. Maintaining power output through 7 rounds is tested.
- Strength (3/10): Primarily a test of relative bodyweight strength endurance. No external load beyond bodyweight in this version.
- Flexibility (2/10): Requires basic mobility for running, lunges, pull-ups, and burpees.
Modality Profile
A 4-movement workout with three gymnastics movements (Lunge, Pull-up, Burpee) and one monostructural (Run). Profile: 75% G, 25% M.
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