Workout Description

Why This Workout Is Very Hard

Hero WOD. 3 rounds: row, high-vol burpees, high-vol box jumps, run. Extreme volume/endurance test.

Benchmark Times for Small

• Elite: <66:15
• Advanced: 66:15-58:46
• Intermediate: 58:46-50:01
• Beginner: >50:01

Training Focus

This workout develops the following fitness attributes:

• Stamina (10/10): Massive volume: 3km total rowing, 150 burpees, 150 box jumps, and 2.4km total running. This will exhaust muscular stamina in every conceivable way – rowing, full-body (burpees), legs (box jumps), and running. This is a test of pure attrition over 3 long rounds.
• Endurance (9/10): Three rounds for time of a 1000m row, 50 burpees, 50 box jumps (24/20 in), and an 800m run. This is an extreme endurance test with very high volume across monostructural cardio, full-body calisthenics, and plyometrics, repeated three times.
• Power (4/10): Burpees and box jumps are explosive movements. Rowing for speed involves power per stroke. However, the overwhelming factor is the ability to sustain any output over such extreme volume and duration.
• Speed (3/10): This WOD is about survival and relentless forward progress through a staggering amount of work. Pacing for completion of 3 very long rounds is paramount, not speed per element.
• Strength (2/10): Primarily an endurance and stamina test. Box jumps require relative leg strength/power. Minimal maximal strength required.
• Flexibility (2/10): Basic mobility for rowing, burpees, box jumps, and running.

Modality Profile

A chipper of two gymnastics movements (Burpee, Box Jump) and two monostructural movements (Row, Run). The stimulus is evenly split between G and M.

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