Workout Description
For Time
30-25-20-15-10-5 Reps of:
GHD Sit-Ups
Back Extensions
Knees-to-Elbows
Romanian Deadlifts (95/65 lb)
Why This Workout Is Hard
Hero WOD (Ladder 30->5). GHD sit-ups, back extensions, KTE, light RDLs (95lb). High volume core/posterior chain endurance test.
Benchmark Times for Stephen
- Elite: <17:30
- Advanced: 20:01-24:01
- Intermediate: 28:01-31:31
- Beginner: >42:30
Training Focus
This workout develops the following fitness attributes:
- Stamina (9/10): Totaling 105 reps each of GHD sit-ups, back extensions, KTE, and light RDLs. This will exhaust core (anterior and posterior), hip flexor, grip (KTE), and hamstring/lower back stamina to an extreme degree.
- Endurance (7/10): A descending ladder (30-25-20-15-10-5 reps) of GHD sit-ups, back extensions, knees-to-elbows, and Romanian deadlifts (95/65 lb). This high-volume core and posterior chain dominant WOD will be metabolically taxing and test muscular endurance significantly.
- Flexibility (5/10): Requires good spinal/hip flexor mobility for GHDs and back extensions. Hamstring/shoulder mobility for KTE. Hamstring flexibility for RDLs.
- Strength (4/10): Romanian deadlifts at 95/65 lbs are a light load, focusing on hamstring/posterior chain endurance. GHDs, back extensions, and KTE test specific core strength endurance.
- Speed (4/10): Efficient cycling of all movements and managing transitions is important. Pacing to avoid complete muscular failure in the core or posterior chain is paramount.
- Power (2/10): Movements are generally controlled and focused on muscular endurance rather than explosive power. Kipping KTE can have a power component.
Modality Profile
A triplet of two gymnastics movements (GHD, DU) and one weightlifting movement (KBS). Profile: 67% G, 33% W.
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