Workout Description
For Time
100 Thrusters (135/95 lb)
100 Chest-to-Bar Pull-Ups
6 mile Run
Why This Workout Is Very Hard
Hero WOD (Triplet). High-vol heavy thrusters (135lb), high-vol C2B, 6-mile run. Extreme volume/strength/skill/endurance.
Benchmark Times for Spehar
- Elite: <142:30
- Advanced: 142:30-127:31
- Intermediate: 127:31-110:01
- Beginner: >110:01
Training Focus
This workout develops the following fitness attributes:
- Endurance (10/10): For time: 100 thrusters (135/95 lb), 100 chest-to-bar pull-ups, then a 6-mile run. This is an extreme test of strength endurance, gymnastics endurance, and long-distance running endurance. The sheer volume and intensity across all three components are exceptionally high.
- Stamina (10/10): Performing 100 heavy thrusters and 100 C2B pull-ups before a 6-mile run will exhaust leg/shoulder stamina (thrusters) and upper body pulling/grip stamina (C2B) to an absolute limit. Maintaining any form or pace on the run after this is a monumental stamina feat.
- Strength (8/10): Thrusters at 135/95 lbs are a heavy load for 100 reps. Chest-to-bar pull-ups require significant relative pulling strength, also for 100 reps. This WOD has a massive strength endurance component before the run even begins.
- Power (6/10): Thrusters are an explosive movement. Kipping C2B pull-ups also utilize power. The challenge is sustaining any power output through such extreme volume before a very long run.
- Flexibility (4/10): Requires good front rack, squat, and overhead mobility for heavy thrusters. Full range for C2B pull-ups. Basic running mobility.
- Speed (3/10): Pacing is absolutely critical for survival and completion. This is not about speed on individual elements but about managing extreme fatigue over a very long duration across three distinct, highly demanding tasks.
Modality Profile
A balanced chipper with a monostructural component (Run), a gymnastics component (Pull-ups), and a weightlifting component (Thrusters).
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