Workout Description
3 Rounds for Time
10 Burpees
10 Jump Squats
20 V-Ups
20 Mountain Climbers
20 Calf Raises
30 Ball Slams (30/20 lb)
30 Jumping Jacks
1 minute Plank Hold
Why This Workout Is Medium
Hero WOD. 3 rounds: burpees, jump squats, V-ups, mountain climbers, calf raises, ball slams, jumping jacks, plank. Tests varied bodyweight endurance/core.
Benchmark Times for Robert Bush
- Elite: <28:45
- Advanced: 28:45-26:16
- Intermediate: 26:16-22:31
- Beginner: >22:31
Training Focus
This workout develops the following fitness attributes:
- Stamina (7/10): High total reps across many movements (e.g., 90 ball slams, 60 V-ups, 30 burpees) plus 3 minutes total plank hold will test full-body muscular endurance and core isometric stamina.
- Endurance (6/10): Three rounds for time of a varied bodyweight and light implement chipper: burpees, jump squats, V-ups, mountain climbers, calf raises, ball slams (30/20lb), jumping jacks, and a 1-minute plank hold. Tests broad conditioning and core endurance.
- Speed (5/10): Efficient transitions between the many movements and maintaining a consistent pace on high-rep exercises and plank holds contribute to overall time.
- Power (4/10): Ball slams, burpees, and jump squats have explosive components. Maintaining power output through 3 rounds of varied work is tested.
- Strength (2/10): Ball slams provide a light-moderate dynamic strength stimulus. Plank hold tests core strength. Other movements are primarily bodyweight endurance.
- Flexibility (2/10): Requires basic mobility for all movements (squats, V-ups, planks, ball slams).
Modality Profile
A G/W couplet with a gymnastics movement (Handstand Push-ups) and a weightlifting movement (Thrusters).
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