Workout Description
For Time
6 km Run
60 Burpee Pull-Ups
Wear a Weight Vest (30/20 lb)
Why This Workout Is Very Hard
Hero WOD (Couplet). 6km run, high-vol burpee pull-ups, all w/ vest. Extreme endurance/stamina under load.
Benchmark Times for Smykowski
- Elite: <105:00
- Advanced: 105:00-95:01
- Intermediate: 95:01-82:31
- Beginner: >82:31
Training Focus
This workout develops the following fitness attributes:
- Endurance (10/10): For time: 6km run followed by 60 burpee pull-ups, all while wearing a 30/20 lb weight vest. This is an extreme test of loaded cardiovascular endurance and high-volume loaded calisthenics, demanding exceptional mental fortitude.
- Stamina (9/10): Performing a 6km vested run and then 60 vested burpee pull-ups will severely tax full-body muscular stamina, especially legs (running), and upper body pulling/pushing (burpee pull-ups) under constant significant load.
- Strength (7/10): The 30/20 lb vest adds a very significant constant strength demand to the long run and the burpee pull-ups. This is a major test of strength under load and extreme fatigue.
- Power (3/10): The jump in the burpee and the kip in the pull-up are explosive components, amplified by the vest, but the WOD's emphasis is on sustained endurance under extreme load and volume.
- Speed (3/10): Maintaining a strong running pace with the heavy vest for 6km and then efficiently cycling through 60 vested burpee pull-ups is key. Pacing for the overall effort is critical for this very long and demanding WOD.
- Flexibility (2/10): Requires basic mobility for running, burpees, and pull-ups. The heavy vest might restrict torso movement and challenge posture.
Modality Profile
A couplet of a monostructural movement (Run) and a gymnastics movement (Burpee Pull-up), all performed with a weight vest. The stimulus is evenly split between G and M.
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