Workout Description

Why This Workout Is Medium

Hero WOD. 6 rounds: run, sit-ups, mountain climbers, push-ups, pike push-ups, jumping lunges, squats, burpees. Tests varied bodyweight endurance.

Benchmark Times for Sloan

• Elite: <57:30
• Advanced: 57:30-52:31
• Intermediate: 52:31-45:01
• Beginner: >45:01

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): Totaling 60 sit-ups, 60 mountain climbers (each side), 60 push-ups, 60 pike push-ups, 60 alt. jumping lunges (each side), 60 air squats, and 56 burpees (round 6 has 11). This will exhaust full-body muscular stamina across many patterns, compounded by running.
• Endurance (7/10): Six rounds for time of a 416-yard run (approx 380m) and a long list of bodyweight exercises (Sit-Ups, Mountain Climbers, Push-Ups, Pike Push-Ups, Alt. Jumping Lunges, Air Squats, Burpees). The repeated runs and high volume of varied calisthenics create a significant cardiovascular and muscular endurance challenge.
• Speed (5/10): Maintaining a strong running pace and efficiently cycling through the varied bodyweight movements is key. Pacing for 6 rounds is important.
• Strength (3/10): Pike push-ups add a slightly greater strength demand than regular push-ups. Otherwise, primarily a test of relative bodyweight strength endurance.
• Power (3/10): Burpees and jumping lunges have explosive components, but the WOD is more focused on sustained endurance and high-volume bodyweight stamina.
• Flexibility (2/10): Requires basic mobility for running and standard calisthenics.

Modality Profile

A workout with a large gymnastics component (Sit-up, Mountain Climber, Push-up, Pike Push-up, Lunge, Squat, Burpee) and a monostructural component (Run). Profile: 86% G, 14% M.

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