Workout Description
For Time
Buy-In: 30 Kettlebell Swings (53/35 lb)
Directly into:
20 Flights of Stairs with Weight Vest (20/14 lb)
20 V-Ups
20 Russian Twists
20 Sit-Ups
Buy-Out: 30 Kettlebell Swings (53/35 lb)
Why This Workout Is Medium
Hero WOD. KB swing buy-in/out, 20 flights stairs w/ vest, V-ups, Russian twists, sit-ups. Tests core/conditioning under load.
Benchmark Times for Thomas Nye
- Elite: <42:30
- Advanced: 42:30-37:31
- Intermediate: 37:31-31:31
- Beginner: >31:31
Training Focus
This workout develops the following fitness attributes:
- Endurance (7/10): Kettlebell swing buy-in/out, 20 flights of stairs with a weight vest, and varied core exercises. The stair climbs with a vest will be the primary cardiovascular challenge, testing loaded endurance.
- Stamina (7/10): 20 flights of vested stairs will significantly tax leg stamina. The core circuit (V-Ups, Russian Twists, Sit-Ups) tests abdominal endurance. KB swings add to posterior chain/grip stamina.
- Speed (5/10): Efficient stair climbing and quick transitions between core movements contribute to overall time. Consistent pacing on swings.
- Strength (4/10): The weight vest (20/14 lb) adds a moderate strength demand to the stair climbs. KB swings (53/35 lb) are a light-moderate load. Core exercises are bodyweight.
- Power (4/10): Kettlebell swings are an explosive movement. Climbing stairs quickly can have a power component.
- Flexibility (2/10): Requires basic mobility for KB swings (hip hinge), stair climbing, and core exercises.
Modality Profile
A G/M workout with a gymnastics component (Burpees) and a monostructural component (Run).
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