Workout Description

Why This Workout Is Hard

Hero WOD (Chipper). Multiple runs interspersed with high-volume burpees, squats, push-ups, lunges. Tests high-volume bodyweight endurance/conditioning.

Benchmark Times for SPC Justin Hebert

• Elite: <71:15
• Advanced: 71:15-63:46
• Intermediate: 63:46-55:01
• Beginner: >55:01

Training Focus

This workout develops the following fitness attributes:

• Endurance (8/10): A long chipper with multiple 400m runs (total 2800m) interspersed with high-volume burpees and varied bodyweight exercises (air squats, push-ups, lunges). This is a significant test of running endurance and high-rep bodyweight stamina.
• Stamina (8/10): Massive total volume of burpees (119 reps), plus 42 air squats, 56 push-ups, and 52 lunges, all compounded by 7 runs. This will exhaust full-body (burpees), leg (squats, lunges), and pushing (push-ups) muscular stamina.
• Speed (5/10): Maintaining a consistent running pace across many runs and efficiently cycling through the varied bodyweight movements is key. Pacing for the overall effort is critical.
• Power (3/10): Burpees have an explosive component, but the WOD is overwhelmingly focused on sustained endurance and high-volume bodyweight stamina over a long duration.
• Strength (2/10): Primarily a test of relative bodyweight strength endurance. No external load beyond bodyweight.
• Flexibility (2/10): Requires basic mobility for running, burpees, squats, push-ups, and lunges.

Modality Profile

A G/M workout with a gymnastics component (Burpees) and a monostructural component (Run).

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