Workout Description
5 Rounds For Time
800 meter Run
5 Rope Climbs (15 ft)
50 Push-Ups
Why This Workout Is Very Hard
Hero WOD. 5 rounds: run, rope climbs, high-vol push-ups. Tests high-volume endurance/pulling strength.
Benchmark Times for RJ
- 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 (9/10): Five rounds for time of an 800m run, 5 rope climbs (15ft), and 50 push-ups. This is a very demanding test of running endurance combined with high-volume upper body pulling strength/skill and pushing endurance. Total 4km run, 25 rope climbs, 250 push-ups.
- Stamina (9/10): Performing 25 total rope climbs will exhaust upper body pulling and grip stamina. 250 total push-ups will severely tax pushing stamina. All this is compounded by repeated 800m runs.
- Strength (7/10): Rope climbs require significant upper body pulling strength. Push-ups test relative pushing strength endurance, which becomes very challenging at this volume.
- Power (5/10): Explosive pulls on rope climbs utilize power. Maintaining some power output through 5 rounds of demanding work is key.
- Speed (5/10): Maintaining a strong running pace and cycling efficiently and safely through rope climbs and high-volume push-ups is crucial. Pacing for 5 rounds is important.
- Flexibility (3/10): Requires hip/shoulder mobility for efficient rope climbs. Basic mobility for running and push-ups.
Modality Profile
A triplet of two gymnastics movements (Rope Climb, Push-up) and one monostructural movement (Run). Profile: 67% G, 33% M.
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