Workout Description
5 Rounds For Time
15 Deadlifts (225/155 lb)
20 Box Jumps (24/20 in)
25 Pull-Ups
Why This Workout Is Hard
Hero WOD (Triplet). 5 rounds: heavy DL (225lb), box jumps, pull-ups. Tests strength/power endurance.
Benchmark Times for Roy
- Elite: <42:30
- Advanced: 42:30-40:01
- Intermediate: 40:01-33:01
- Beginner: >33:01
Training Focus
This workout develops the following fitness attributes:
- Stamina (8/10): Cycling heavy deadlifts (posterior chain/grip stamina), box jumps (leg explosive stamina), and pull-ups (pulling/grip stamina) for 5 rounds is very demanding on specific muscular endurance.
- Strength (8/10): Deadlifts at 225/155 lbs are a heavy load for 15 reps per round. Pull-ups test relative pulling strength. Box jumps require leg strength/power. This WOD has a strong strength component.
- Endurance (7/10): Five rounds for time of 15 heavy deadlifts (225/155 lb), 20 box jumps (24/20 in), and 25 pull-ups. This triplet tests strength endurance, explosive power, and gymnastics capacity under significant metabolic stress.
- Power (7/10): Deadlifts, if performed with speed, and box jumps are primary power movements. Kipping pull-ups also utilize power. Maintaining power output through 5 rounds of demanding work is key.
- Speed (6/10): Efficient cycling of all three movements with minimal rest is important for a good time, but managing the heavy deadlifts safely and effectively is crucial.
- Flexibility (3/10): Requires good hamstring/hip mobility for deadlifts. Hip flexion for box jumps. Full range for pull-ups.
Modality Profile
A triplet of two gymnastics movements (C2B, Box Jump) and one weightlifting movement (Deadlift). Profile: 67% G, 33% W.
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