Workout Description

Why This Workout Is Medium

Hero WOD. 2 rounds: run, KB swings, goblet squats, weighted plate lunges. Tests moderate conditioning/strength endurance.

Benchmark Times for Scott Neumann

• 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:

• Endurance (7/10): Two rounds for time, each a symmetrical chipper involving 400m runs, kettlebell swings (53/35lb), goblet squats (53/35lb), and overhead plate walking lunges (45/25lb). The runs and moderate-load, moderate-rep scheme create a good conditioning test.
• Stamina (7/10): Totaling 800m run, 60 KB swings, 60 goblet squats, and 60 OH plate lunges. This will test posterior chain/grip stamina (swings), leg/core stamina (goblet squats), and shoulder/core/leg stability and endurance (OH lunges).
• Speed (6/10): Maintaining a good running pace and cycling efficiently through the KB, squat, and lunge movements with good form is key for a good time.
• Power (5/10): Kettlebell swings are an explosive movement. Maintaining power output through 2 rounds of varied work is tested.
• Strength (4/10): KB swings and goblet squats at 53/35 lbs, and OH plate lunges at 45/25 lbs, are moderate loads focusing on strength endurance and stability rather than maximal strength.
• Flexibility (4/10): Requires hip hinge for KB swings, full squat depth for goblet squats, and shoulder/thoracic mobility for OH plate lunges. Basic running mobility.

Modality Profile

An M/W workout with a monostructural component (Run) and multiple weightlifting components (Kettlebell Swings, Goblet Squats, Overhead Plate Walking Lunges).

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