Workout Description
For Time
50 Strict Pull-Ups
100 Hand-Release Push-Ups
5 km Run
Wear a Weight Vest (20/14 lb)
Why This Workout Is Very Hard
Hero WOD. High-vol strict pull-ups, high-vol hand release push-ups, 5k run, all w/ vest. Extreme endurance/strength under load.
Benchmark Times for Severin
- Elite: <87:31
- Advanced: 87:31-80:01
- Intermediate: 80:01-67:31
- Beginner: >67:31
Training Focus
This workout develops the following fitness attributes:
- Endurance (10/10): For time: 50 strict pull-ups, 100 hand-release push-ups, then a 5km run, all while wearing a 20/14 lb weight vest. This is an extreme test of loaded cardiovascular endurance and high-volume strict gymnastics strength endurance.
- Stamina (9/10): Performing 50 vested strict pull-ups and 100 vested hand-release push-ups before a 5km vested run will severely tax strict pulling stamina and pushing stamina under constant load.
- Strength (8/10): Strict pull-ups and hand-release push-ups are challenging bodyweight movements; adding a 20/14lb vest makes them a very significant test of loaded relative strength. The 5km vested run also has a major strength endurance component.
- Speed (4/10): Maintaining a strong, consistent pace on the 5km vested run after the demanding gymnastics is crucial. Efficiently completing the strict movements without excessive rest is also key.
- Flexibility (2/10): Requires full range for strict pull-ups and hand-release push-ups. Basic running mobility. The vest might slightly restrict torso movement.
- Power (2/10): Movements are strict, minimizing power contribution. The WOD emphasizes controlled strength endurance and loaded running endurance, not explosive power.
Modality Profile
A G/M workout with a gymnastics component (Strict Pull-Ups, Hand-Release Push-Ups) and a monostructural component (Run), all performed with a weight vest.
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