Workout Description
7 Rounds For Time
11 Deadlifts (bodyweight)
100 meter Sprint
Why This Workout Is Medium
Hero WOD (Couplet). 7 rounds: bodyweight DL, sprint. Tests strength/power intervals.
Benchmark Times for Sham
- Elite: <10:30
- Advanced: 12:01-15:01
- Intermediate: 18:01-21:01
- Beginner: >27:01
Training Focus
This workout develops the following fitness attributes:
- Power (8/10): Sprinting is a pure power output test. Deadlifts, if performed explosively, also contribute significantly to power. The WOD tests the ability to generate high power repeatedly.
- Speed (8/10): Maximizing speed on the 100m sprints and cycling quickly through deadlifts with minimal transition time is crucial for a good score.
- Stamina (7/10): Cycling 11 bodyweight deadlifts for 7 rounds (77 total reps) tests posterior chain and grip strength-stamina. The repeated sprints test anaerobic leg stamina and recovery.
- Strength (7/10): Deadlifts at bodyweight are a significant load for 11 reps per round, making this a good test of relative strength endurance.
- Endurance (6/10): Seven rounds for time of 11 bodyweight deadlifts and a 100-meter sprint. This couplet tests strength endurance and anaerobic sprinting capacity in an interval format.
- Flexibility (3/10): Requires good hamstring/hip mobility for bodyweight deadlifts. Basic sprinting mechanics.
Modality Profile
A couplet of a weightlifting movement (Deadlift) and a monostructural movement (Sprint). The stimulus is evenly split between M and W.
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