Workout Description
For Time
1.5 mile Run
150 Burpees
1.5 mile Run
If you've got a 20/14 lb vest or body armor, wear it.
Why This Workout Is Very Hard
Hero WOD (Couplet). 3 miles run total, 150 burpees, optional vest. Extreme endurance test.
Benchmark Times for Riley
- Elite: <66:15
- Advanced: 66:15-58:45
- Intermediate: 58:45-50:00
- Beginner: >50:00
Training Focus
This workout develops the following fitness attributes:
- Endurance (10/10): For time: 1.5-mile run, 150 burpees, 1.5-mile run. If wearing a 20/14 lb vest (as is common for this Hero WOD), this becomes an extreme test of loaded cardiovascular endurance and mental fortitude. Without the vest, it's still 'Very Hard' but slightly less so.
- Stamina (9/10): Performing 150 burpees between two 1.5-mile runs will severely tax full-body muscular endurance. If vested, this is amplified significantly.
- Strength (4/10): Primarily a bodyweight endurance test. The optional vest adds a significant constant strength demand to all movements, making it a test of strength under load and fatigue.
- Speed (4/10): Maintaining a strong running pace (especially if vested) and cycling efficiently through 150 burpees is key. Pacing for the overall effort is critical for this very long and demanding WOD.
- Power (3/10): The jump in the burpee is an explosive movement, but the WOD's emphasis is on sustained endurance over very long distances and high volume, especially if vested.
- Flexibility (2/10): Requires basic mobility for running and burpees. The vest might slightly restrict torso movement.
Modality Profile
A couplet of a monostructural movement (Run) and a gymnastics movement (Burpee). The structure ensures an even split between the two modalities.
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